2nd September
10.00am Wake up
10.15am MEAL 1
wheat bagel
butter
lots of peanut butter
2 HOT-ROX
2 fishoil
multi vit
11.00am GYM
warmup:
1x15 standing shoulder press 10kg
stretchs
arm swinging
Seated DB Military Press
5x5 30kg DBs
Smith Bar Horizontal Pull ups
3x5 Body Weight
Bent Lateral Raises
1x5 25kg DBs
2x5 30kg DBs
Seated Unsupported Smith Behind Neck Shoulder Press (to ears)
1x5 55kg
2x5 50kg
2x5 47.5kg
Smith Bent Rows
2x5 60kg
3x5 80kg
Delt Triad
2x 10-8-6 8kg DBs
Kneeling Ab Pull Downs
5x10 70kg+Pink mini band
Last 3 sets supersetted
Russian Twists on bench
5x10 10kg Medicine ball
Lateral Pull Downs
5x5 70kg
12.30 Finish
13.30 MEAL 2
2 HOT-ROX
1 fishoil
tin of tuna
tin of sweetcorn
mayo
salad cream
salt
18.00 MEAL 3
3 sausage
chilli con carne
0130 MEAL 4
4 whole raw eggs
0200 BED
3rd September
10.30 WAKE up
11.00 MEAL 1
4 slices of wheaten bread
peanut butter
2 HOT-ROX
2 fishoil
multivit
12.00 GYM
Smith High Box Squats:
40kg x5
80kg x5
120kg x5
140kg x5
150kg x5
160kg x5
170kg x5
180kg x2 (Failed to get 5)
Smith High Box (3 sec pause then explode) Squats
100kg x3
120kg x5
140kg x5
150kg x5
150kg x12 > dont know what came over me(got angry), first 5 were stop and go’s then repped out another 3 touch and go, then did 4 singles without racking the bar.
DB Romanian Dead lifts
3x5 35kg DB
1x5 35kg DB + 1 pink band
1x5 35kg DB + 2 pink bands
DB Walkng Lunges
3x5 27kg DBs
Smith Calf Raises on Aerobic step
5x20 100kg
Leg Extension
3x10 100kg
13.40 Finish
14.15
2 HOT-ROX
2 fishoil
16.00 MEAL 2
tin of tuna
small portion of sweetcorn
mayo
salad cream
salt
18.30 MEAL 3
lots of lamb
4 roasties
lots of peas and sweetcorn
gravy
butter
00.00 MEAL 4
100g peanuts
01.30 BED
4th September
10.00am Wake up
10.15 MEAL 1
Rice Krispies with milk
2 HOT-ROX
multivit
11.00 GYM
Smith Bench
40kg x5
70kg x5
80kg 2x5
90kg x5
DB Bench
35kg DBs 3x5
25kg DBs + Pink miniband x5
Smith Incline Bench
60kg 2x5
55kg x5
DB Incline Bench
30kg DBs x5
Smith Close Grip Bench
3x5 50kg
Decline Flys
3x5 17.5kg DBs
Supersetted With
Standing Reverse Flys
3x5 2x pink mini band
Kneeling Cable Tricep Throws
4x6 55kg
Screw DB Bicep Curls
3x8 20kg DBs
Kneeling Ab Pull Downs
5x10 70kg + Pink Mini Band
supersetted with
Russian Twists on Bench
5x10 10kg Medicine ball
13.30 Meal 2
Chilli Concarne
sweet corn
peas
cheese
17.30 MEAL 3
1.5 Burgers
4 sausages
potato wedges
beans
mayo
20.30 MEAL 4
100g Salted Peanuts.
01.30 MEAL 5
3 whole raw eggs
0200 Bed
PROGRESS Pics!!!
As always.
ill post Marchs Pic
then last progress pic
then this progress pic.
Enjoy the ensueing laughter
right now and simply cuz i think its an awesome foto.
5th September
Meal 1
4 whole eggs scrambled
Meal 2
Peanuts
Meal 3
3 eggs
2 chicken breasts
1 burger
lettuce
tomato
mayo…
6th September
12.30 Wake up
12.45 MEAL 1
small portion of porrige with milk and suger
1400 - 1600: Rugby
30mins warm up
90mins of solid hard rugby. played a 15 man game. zero driven lineouts. it was 24 degrees. Completly fucked afterwards. bounced 4 players, and put in 2 huge tackles. made about 4 50m breaks with the ball and 2 80m track backs in defence.
1800 MEAL 2
3 eggs scrambled
00.00 MEAL 3
2 slice streaky bacon
turkey breast
0300 MEAL 4
turkey breast
0400 BED
7th September
12.00 Wakeup
13.00 MEAL 1
portion of porrige
cup of tea
15.00 GYM
Low Cable Face Pulls
3x12 45kg
High Cable Face Pulls
3x12 45kg
Bulgarian Split Squats
5x5 20kg DBs
Romanian Deadlifts
5x8 35kg DBs + 2 pink stretch bands
Low Cable Pull Throughs
5x8 60kg
15.45 Finish
16.00 MEAL 2
3 raw eggs
17.30 MEAL 3
2 large portions of turkey
peas
carrots
stuffing :S
potatoes :S
gravy
23.00 MEAL 4
2 breasts of turkey
00.00 BED
8th September
0830 Wake up
0845 MEAL 1
2 HOT-ROX
multi
porrige
cup of tea
0930 GYM
Smith Flat Bench
40kgx12
85kg 5x5
supersetted with
Low Cable Face Pulls 2x5 60kg
High Cable Face Pulls 3x5 60kg
Decline DB Bench
25kg x5
30kg x5
32.5kg x5
35kg 2x5
supersetted with
Seated Cable Rows
70kg + 2 mini stretch bands 5x8
Incline DB Flys
17.5kg x5
20kg 2x5
22.5kg 2x5
Supersetted with
Bent Lateral Raises
25kg 5x5
Kneeling Ab Pull Downs
70kg 3x10
Supersetted with
Russian Twists on Bench
3x10 20kg DB
1030 Finish
11.15 MEAL 2
ommelette:
5 whole eggs
sweetcorn
lots of turkey
small bit of cheese
mayo
17.00 MEAL 3
Turkey Breast
1900 MEAL 4
2 turkey breasts
1 pepper
1 onion
chilli
garlic
23.30 MEAL 5
1/2 turkey breast
9th September
12.00 Wake up
was up most of last night with diarrhea.
12.45 MEAL 1
2 HOT-ROX
multi
4 whole eggs scrambled
2 cups of tea
15.30 GYM
Smith Low Box Squat
40kgx5
80kgx5
120kg 6x3
110kg 4x3
Hack Smith Squats (from Knee Level)
140kg 5x5
Romanian Deadlifts
35kg DBs 5x5
16.15 Finish
17.30 MEAL 2
1 potatoe
lots of mince
lots of carrots
lots of peas
22.30
1 small tin of sweetcorn
50g salted peanuts
10th September
1200 wake up
12.30 MEAL 1
1 slice of toast with jam
cup of tea
13.00 GYM
Seated Shoulder DB Press
30kg DBs 3x5
27.5kg DBs 2x5
Front DB Raise
5x5 12.5kg DBs
Supersetted with
Lateral DB Raise
5x5 12.5kg DBs
Seated Straight Arm Pull Downs
65kg 5x5
Low Cables Upright Rows
5x5 70kg
Smith Shrugs
130kg 3x6
DB Shrugs
35kg DBs 3x6
Shoulder Pull Down
5x5 65kg
13.45 Finish
15.00 MEAL 2
Fresh tuna steak
1/2 onion
small tin of sweetcorn
mayo
18.30 MEAL 3
4 sausages
2 baked potatoes
beans
cheese
2300 MEAL 4
3 whole raw eggs
0000 BED
