Posts: 468
Threads: 8
Joined: Apr 2011
tea
piri piri chicken, with rice and sweetcorn, carrots, spinach
evening snack
4wheatabix with milk
liv52, glucosomine, cod liver oil, taurine, a protein shake.
Posts: 468
Threads: 8
Joined: Apr 2011
Equipoise jab this mornin
breakfast
3 cups of oats, 5 eggs and 1 yolk with a handful of raisins washed down with a cup of tea.
protein shake made with 500ml of milk
mid mornin
3slices of wholemeal seeded bread with peanut butter
Posts: 468
Threads: 8
Joined: Apr 2011
lunch
200gm ham and cheese toastys
afternoon snack
tin tuna with tomatos and sweetcorn
gym tonight shoulders and legs
Posts: 468
Threads: 8
Joined: Apr 2011
shoulders
shoulder press machine
8reps@40kg eachside
8reps@60kg eachside
8reps@60kg eachside
8reps@40kg eachside
till failure, couldn't move my arms after this as they were pumped so much
front raises db
8reps@15kg
supersetted with smith machine overhead press
8reps@30kg rested then repeated twice
side raises db
2sets, 8reps@15kg
seated dumbell press
2sets, 8reps@25kg
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@80kg no rest and dropped to 70kg
repeated twice
sled 45* leg press
8reps@80kg
8reps@160kg
8reps@280kg
had a panic as my foot slipped and i ended up with the sled coming to far down for me to push it back up!! i was sat crumpled with my knees round my ears....ha ha
had to unload it lift and start again.
lever leg extension
10reps@30kg
10reps@60kg
lever lying leg curl
8reps@30kg
8reps@70kg(personal best)
then home and a protein shake
(This post was last modified: 08-27-2011, 12:13 AM by
sniper300c.)
Posts: 468
Threads: 8
Joined: Apr 2011
tea
pasta, tomato sauce with 2chicken breasts
evening snack
4wheatbix with milk
liv52, glucosomine, cod liver oil, taurine, a protein shake.
Posts: 468
Threads: 8
Joined: Apr 2011
forgot i got weighed lastnight 210lbs
breakfast
protein shake made with 500ml of milk
3 cups of oats, 5 eggs and 1 yolk with a handful of raisins washed down with a cup of tea.
mid mornin
3slices of wholemeal seeded bread with peanut butter
Posts: 468
Threads: 8
Joined: Apr 2011
lunch
tin tuna, tomatos, sweetcorn
afternoon snack
protein bar
its bank holiday weekend so the gym is shut on monday, going tomorrow to do chest and triceps
Posts: 468
Threads: 8
Joined: Apr 2011
tea
liver, onions, gravy, brocolli, cauliflower.
evening snack
protein shake
liv52, glucosomine, cod liver oil, taurine, a protein shake.
chest and triceps and tomorrow
Posts: 468
Threads: 8
Joined: Apr 2011
breakfast
3 cups of oats, 5 eggs and 1 yolk with a handful of raisins washed down with a cup of tea.
protein shake made with 500ml of milk
mid mornin
200gm ham with 3slices of wholemeal seeded bread
gym in afew mins
Posts: 468
Threads: 8
Joined: Apr 2011
chest
decline barbell press
8reps@ 45kg, 8reps@ 65kg, 8reps@80kg (personal best)
cable crossover
8reps@ 30kg, 8reps@ 40kg, 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, did better than last week as i added 10kg on my supersets.
incline dumbell bence press
8reps@25kg, 8reps@30kg
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
protein shake wehn i got home
