Having a big cook up today. because im working for the next few and wont have time to prepare food…
2 carrotts
3 chicken breast fillets
3 red onions
10 mushrooms
3 peppers
Yummy
I did a bit of a poseing session last night infront of the mirror and i started to see glimpses of muscles i could never see becasue of the fat covering it… nice bit of motivation. especially in my shoulders and back. i can also feel my hamstrings and quads as being a lot bigger.
13.45 Wakeup (Feeling soooooo drained althou i got near enough 10 hours sleep)
13.45
2 HOT-ROX
1 norateen
14.15 MEAL 1
3 whole eggs boiled
salt
butter
16.30 MEAL 2
chicken fillet breast
peppers
mushrooms
red onion
caarrot
seasoning
1 tomato
19.30 MEAL 3
tin of tuna
1 red onion
mayo
21.00 MEAL 4
cup of tea
100g peanuts
22.00 MEAL 5
2 scoops of protein powder
water
7/07/08
8.00 Wake up
8.05
2 HOT-ROX
Fishoil
1 norateen
8.30 MEAL 1
Cup of tea
1 banana
9.30-16.00 Working at a summer scheme, playing sports and running around etc.
13.00 MEAL 2
1 chicken breast fillet
peppers
mushrooms
red onion
carrot
seasoning
2 scoops of whey
5g creatine
16.00
2 HOT-ROX
2 fishoil
16.15 GYM
Standing Dumbbell Military Press
5x5 25kg DB’s
Seated Shoulder Dumbell Press
5x5 25kg DB’s
KILLERS CIRCUIT
Shoulder shrug (smith machine)
100kg 5x5
superesetted with
Front raise
12.5kg DB’s 5x5
supersetted with
Lateral Raise
12.5kg DBs 5x5
Shoulder Pull down
76kg 5x5
You work, I work tempo for rest periods
17.45 MEAL 3
1 chicken breast fillet
peppers
mushrooms
red onion
carrot
seasoning
20.00 MEAL 4
5 whole eggs scrambled
butter
3 slices of bacon
21.30 MEAL 5
2 scoops whey
01.00 MEAL 6
2 Scoops whey
50g roasted peanuts
11.00 Wake up
11.30 MEAL 1
5 whole eggs scrambled
butter
2 slices of bacon
14.00 MEAL 2
50g peanuts
pint of whole milk
17.00 MEAL 3
cup of tea
3 biscuits (after giving a lot of blood at the docs)
18.30 MEAL 4
mince
potatoes
carrots
butter
salt
23.00 MEAL 5
2 scoop shake
23.30 BED
9/07/08
7.30 Wake up
7.45 MEAL 1
Cup of tea
9.15am MEAL 3
2 scoops of whey
9.30-1600 Running after kids. (knackered)
13.00 MEAL 3
chicken fillet breast
broccoli
carrott
onion
red onion
mushrooms
peppers
seasoning
2 scoops of whey
17.15 MEAL 4
pint of milk
50g peanuts
powerade
19.00 MEAL 5
2 homemade burgers with:
100% beef
mushrooms
onions
cheese
egg
(all above was in the actual burger)
lettuce
tomato
mayo
22.30 MEAL 6
scoop of peanut butter
2 scoops of whey
23.00 BED
08.00 Wake up
08.30 MEAL 1
4 whole eggs scrambled
butter
salt
9.30 - 16.00 Running after kids
12.30 MEAL 2
chicken breast fillet
carrot
mushroom
onion
red onion
chili powder
broccoli
peppers
west indian hot sauce
2 scoops whey
17.30 MEAL 3
5 whole egg ommellete:
bacon
mushrooms
cheese
tomato
mayo
19.05 MEAL 4
Cup of Tea
Couple of biscuits (visiting relatives) :S
22.00 MEAL 5
2 scoops whey in milk
2 tblspoons peanut butter
23.30 BED
11/07/08
8.00 Wake up
(left knee feels weird and sore today when i move off in a direction, hopefully will be fine when i warm it up)
8.30 MEAL 1
porridge
cup of tea
9.30-16.00 @ Work
running after kids, played gaelic/soccer for 3 hours straight, (3 back to back matches)i think i did about 10 flat out 100m sprints and the rest of the time was short sprints, jogging and walking.
I estimate i was running for at least 2 hours. i think my short distance speed has increased greatly since i started deadlifting but when i hit about the 75m mark i start to feel it hard and loose technique. power and explosiveness is up but endurance has took a small dip.
13.00 MEAL 2
chicken
broccoli
carrots
peppers
onions
red onions
mushrooms
seasoning
2 scoops whey + 5gcreatine
17.00 MEAL 3
Tuna
lettuce
1 boiled egg
tomatoes
onion
spring onion
19.00 MEAL 4
5 whole egg ommellete:
bacon
mushrooms
lunch ham
+
salad:
lettuce
onion
spring onion
tomato
boiled egg
21.30 MEAL 5
100g peanuts
00.30 BED
12/07/08
11.00 WAKE UP
12.00 MEAL 1
2 sausages
2 slices of bacon
4 mushrooms chopped up
1 tomato chopped
2 fried eggs
13.00 - 20.00 Marathon sex session
20.30 MEAL 2
1 chicken fillet
2 slices of bacon
lots of veg
2 whole eggs
04.30 BED TIIIIIRED
12.00 Wake up
12.30 MEAL 1
lasagne
lettuce
tomato
red onion
18.00 MEAL 2
2 scoops whey
5g creatine
19.00 FITNESS
- Circuit using a 150lb tire:
5 press ups, 5 tire flips, 50m sprint, 50 run backwards to tire
x2
REST 1 min
5 tire flips, 5 squat jumps, 50m sprint, 50m run backwards to tire
x2
REST 1 min
5 tire flips, 5 up downs ( back flat to the ground), 50m sprint, 50m run backward to tire
x2
REST 1 min
Did this circuit twice.
-
100m sprint, 20m walk, 100m jog, Rest 1 min
x6 -
5 sets of 1.50’s (sucides)
21.00 MEAL 3
PWO 2 scoops whey
tblspoon peanut butter
22.30 MEAL 4
tin of tuna
lettuce
half onion
3 tomatos
1 spring onion
mayo
salad cream
5 cubes of hazelnut chocolate.
14/07/08
8.00am Wake up
9.00 Meal 1
2 scoops of whey
banana
10.00 Fitness
Flipped a lorry tyre 300m in 6 sets
100m sprint, 100m jog
x2
11.30 Meal 2
PWO 2 scoops whey and 5g creatine
13.30 MEAL 3
4 eggs scrambled
3 slices of bacon
17.00-18.30 At golf driving range
19.00 MEAL 4
6 homemade 1/8 pounder burgers:
mince
mushrooms
onions
garlic
salt
chips
2 fryed eggs
lettuce
tomato
red onion
15/07/08
08.00 Wake up.
09.30 MEAL 1
chicken and bacon bagel
Im away to belgium now. i will be back online in a week.
Scott
26th July
I was meant to start back into training today, but i injured my back yesterday at work.
basically i was giving a demostration of a drill, i was running in a straightline then went to sidestep, and i slipped a tiny amount at the start of the movement. i completed the demo pain free. once the kids starting doing th drill i told my fellow trainer what had happened. he reckoned it was nothing.
1 hour later i could barely stand up straight, getting in and out of a chair was agony. it feels like someone has grabbed my upperback/left shouldre blade area and they are squeezintg it as hard as they can all the time.
after work i did a light bench, weighted row super set for a few sets then lay on aa swiss ball for a few minutes. then did and few shoulder and lateral pull downs to try to warm the area up.
i performed all the movements without pain and it seemed to help my back. but ive woken up this morning and the pain and discomfort is worse than yesterday. im hopeing its just a small muscle tear or strain and i am aiming to do some sort of session on monday. from now thou i am officially back on the low carb diet again and i will restart my supps on monday.
12.00 Wake up
12.30 MEAL 1
5 whole egs scrambled
cup of tea
15.00 MEAL 2
3/4 tblspoons of peanut butter
19.00 MEAL 3
chicken korma with salad
22.00 MEAL 4
2 scoops whey with milk
27th July
11.30 Wake up
12.00 MEAL 1
5 whole eggs scrambled
4 slices of bacon
18.00 MEAL 2
bbq:
2 burgers
3 sausages
salad
mayo
28th July
08.00 Wake up
08.30
2 HOT-ROX
3 fishoil
08.45 MEAL 1
3 slices of bacon
4 scrambled eggs
09.30 - 16.00 Coaching kids
13.00 MEAL 2
2 scoops whey
16.30 MEAL 3
2 scoops Whey
18.00 MEAL 4
5 whole egg ommellete
4 mushrooms
1.5 chicken breast
mayo
20.30 MEAL 5
2 scoops whey
3 fishoil
29th July
8.00am Wake up
8.15am
2 HOT-ROX
3 fishoil
multi vit
8.30am MEAL 1
3 boiled eggs
butter
salt
9.30 - 16.00 Coaching kids (3 hours of running/sprinting playing soccer)
13.00 Meal 2
1 chicken breast
2 scoops of whey
16.30 MEAL 4
2 HOT-ROX
4 fish oil
2 scoops whey
18.30 Meal 5
2 beef burger
lettuce
onions
2 fried eggs
3 mushrooms
22.00
3 fishoil tabs
30th July
8.00am Wake up
8.15am
2 HOT-ROX
1 norateen
9.00am - 16.30 Coaching kids
13.00 MEAL 1
lettuce
onion
1 slice of bacon
1 boiled egg
2 scoops whey
2.5g creatine
2L full fat milk
2 HOT-ROX
1 norateen
multivit
3 fishoil
18.30 MEAL 2
2 lamb burgers
white onion
red onion
lettuce
carrot
spring onion
2 fried eggs
21.30 MEAL 3
2 scoops whey with semi skimmed milk
2.5g creatine
3 fishoil
3 Zinc+Mag
22.00 BED
7.45am Wakeup
9.00am MEAL 1
2 HOT-ROX
multivit
1 norateen
3 fishoil
2 scoops whey
9.30am - 16.00 Coaching kids sports
13.00 MEAL 2
2 scoops whey
3 fishoil
2 HOT-ROX
1 norateen
2 zinc
17.00 TRAINING
4x5 25kg dumbbell bench press
superseted with
4x5 machine weighted row 93kg
4x6 Smith bench 70kg
3x8 Smith close grip bench 50kg
3x6 Smith machine pull ups.
FITNESS
Circuit:
8m ladder → 15m sprint → 10m jog ->8m ladder → 10m jog → 20m sprint (alternating directions)
1st set:
4x 2 feet in each space of ladder. walking recovery
2mins recovery
2nd set:
3x Side steps in each space. walking recovery
2 mins recovery
3rd set:
3x backwards through first ladders, forwards through second ladders. walking recovery
4th set:
3x “muhammed ali shuffle” in each space. walking recovery
Circuit:
16m ladder
2x both feet in each space, 20m sprint, walking recovery
2x side steps in each space, 20m sprint, walking recovery
32m sidestep in each space.
the “fitness” took about 25 mins. quads and calves FUCKED.
18.00PWO
4 fishoil
3 zinc mag
(didnt know i was training so i didnt bring a third shake :()
19.30 MEAL 3
2x tin of meatballs
1 chicken breast
1 boiled egg
mayo
1st august.
NEW MONTH, NEW ME!
7.30am Wake up
8.00am Meal 1
2 HOT-ROX
3 fish oil
multi vit
2 scoops whey
9.00 - 16.00 Coaching Kids sports, in 23 degrees heat
13.00 MEAL 2
2 scoops whey
2.5g creatine
3 fishoil
2 HOT-ROX
16.30 GYM
Smith Squat (ATG, a lot deeper than i normally go) 90kg 5x5
Bulgarian Smith Squats 5x5 25kg plate
Leg extension 5x5 113kg
1700 PWO MEAL 3
2 scoops whey
2.5g creatine
20.00 MEAL 4
1 small frying steak
half a packet of prawns
salad
fryed onions
chilli mayo
200g cashew nuts
330ml leffe’s
23.30 BED
2nd August
11.00am Wake up
11.30am MEAL 1
2 slices of bacon
4 whole eggs scrambled
14.00 MEAL 2
handful of roasted peanuts
1/2 pint of milk
16.30 MEAL 3
handful of peanuts
1/2 pint of milk
19.00 MEAL 4
battered fish (done in the oven)
salad
mayo
4 cubes of milk chocolate.
22.00 MEAL 5
2 handfuls of peanuts