Just some new shots after arm day this afternoon.
Front and back double bicep.
Hamstrings and calves:
Lying leg curls 20xn4 12xn4 n6 n8 6xn10 6xn10 *PR
Machine SLDL ** 12x20 40 60 80 *PR
Standing calf raises 8xn10 n12 n14 8x3xn16 *PR
Seated ham curls 12xn4 n5 n6 *PR
Calf Press 8x120 8x1140 8x160 6x160
Wide/High-stance Leg Press 20x80 20x120 *death, killed me - i think my quads come into it too much still, so may not do these, was probably over-kill.
** Machine in picture.
Eats:
Large coffee w/milk+sugar, Chicken+rice
60g whey+30g WMS w/water
Chicken+rice
50g peanuts
5 pieces of pizza, diet coke, pack of chips
Cheese+biscuits, 30g whey, 300mls milk.
Woke late. Gym closes at 1pm.
Coffee w/2 sugars, 2 toast w/peanut butter, 30g whey, 30g WMS.
Big breakfast - 3 eggs, bacon, 3 hashbrowns, tomatoes, mushrooms, toast w/butter, 2 sausages.
Hungry Jacks - ultimate double whopper w/large chips+coke.
300mls milk, 30g whey.
Chest/tris:
Incline DB Press 12x12.5 6x20 6x27.5 6x32.5 4x37.5
Incline Bench Press 8x60 4x70 4x70
Fly Machine (different to last time) Bent arms 12xn4 n6
Fly Machine (different to last time) Straight arms 12xn2.2 n3.2 n4.2 8xn5.2
HS Chest Press 12x40 50 8x60 AMAPx40
OH Rope Ext 10x3xn5
After eating shit yesterday, I ate even shitter today. Calories and protein were fine, where they came from is another matter.
5 eggs, tomato, onion, coffee w/2 sugars+milk
Double whopper, extra mayo, small coke
Pack of pork crackle
Cheeseburger, large fries, large coke
GYM
Powerade
Quarter chicken and chips
30g whey, 30g WMS, 300mls whole milk
What?! Yes, i know… 
oh well.
Awesome back day. Got some new straps 
Cheapies, which only cost me 15 bucks! Made a hell of a difference and smashed some PRs. No bis today, as I was dead!!
Back:
BB Rows 12x40 6x60 70 80 90 PR
Pullups BWx8 8 6 PR
HS Rows 10x40 50 60 70 8x80 PR
DB Rows (no straps) 15x27.5 12x32.5 10x37.5 PR
HS Shrugs 12x80 12x100 100 PR
Wow, good workout, PRs in everything and my back is fried
Fell of the wagon again today. Back on it 2moro.
Woke at 12pm, had uni so missed training, will do it 2moro.
-Had KFC on the way to uni, a burger, some chips, a pepsi, some fried chicken. Felt like shit afterwards. Serves me right.
-Had a milk coffee during uni. Too much sugar, felt sick again.
-Mum bought chinese for dinner. Had thai green chicken, satay beef, some rice and some noodles, with a Kola Beer.
-Just had 2 tacos w/meat,beans,salad and sour cream. Had a pepsi max also.
Yesterday and today were horrendous in terms of diet, i must do better. As you can see, this ‘convenience’ type living is what got me fat and untrained in the first place. Will eat better 2moro.
[quote]RobRaynerBB wrote:
Will eat better 2moro. [/quote]
Well i havent. Oh well.
Diet:
Egg and bacon sandwich, berocca
Ultimate double whopper large meal w/coke
Mother energy drink 300ml
GYM
Left-over chinese
…
Quads:
Goblet squat 10xBW 15 15 20 25 30 PR
Box squat 10x40 60 8x70 4x80 PR
Leg extensions 12xn6 n8 n10 ugh…
Leg press 10x140 180 6x220 think i was rounding my back a little, or theres not much padding, or both.
decent leg workout. my flexibility really is shocking. must work on it - he says, again.
Good work so far man! I’m in a similar boat as you, I don’t classify myself as a BB’er but I’m kind of on the road to one and train somewhat like one with a 5/6 day split. It’s much easier for me to look lean @ 5’6 - 5’7 though haha!!
Check out my log some time! I just started logging my progress online and it’s nice to be able see everyone’s progress
[quote]RobRaynerBB wrote:
[quote]RobRaynerBB wrote:
Will eat better 2moro. [/quote]
Well i havent. Oh well.
Diet:
Egg and bacon sandwich, berocca
Ultimate double whopper large meal w/coke
Mother energy drink 300ml
GYM
Left-over chinese
…
Quads:
Goblet squat 10xBW 15 15 20 25 30 PR
Box squat 10x40 60 8x70 4x80 PR
Leg extensions 12xn6 n8 n10 ugh…
Leg press 10x140 180 6x220 think i was rounding my back a little, or theres not much padding, or both.
decent leg workout. my flexibility really is shocking. must work on it - he says, again.
[/quote]
Pack of chips, some pork crackle, some diet cokes, a beer, 30g whey, some milk, a chicken schnitzel and im done. I figured if i was going to fuck up today, i might as well go out in style.
Day off yesterday.
3 eggs, toast, some bacon, meat and salad roll, 500mls coffee milk, pack of chips, pack of pork crackle, large burger meal w/coke from macers.
Friday: Shoulders
Seated MP 5x40 50 60 *wrist was hurting, and felt a little uncomfortable
Side laterals 6x6 8 10 12
Rear delt flyes 6x6 8 10 12
Machine lateral some x some x some
Rear delt machine some x some x some
Plate-loaded shoulder Press 8x5x40
Saturday: Arms
Tricep pulldowns 12xn4 n5 n6
Smith CGBP 6x55 75 95 4x105 *PR
OH rope ext 8xn5 n6 n6
Hammer curls 6x15 20 27.5 *PR
DB preacher curls 10x16 6x20 *PR
EZbar curls 12x25 35 45 , then a few drop sets
Sunday: OFF
Monday: Hamstrings/Calves
Machine SLDL 12x40 60 *felt to much pressure on lower back , though it felt good last week 
Lying leg curls 12xn6 n8 6x2xn10
SLDL 12x40 8x60 6x60 *hamstring flexibility still a problem , did some stretching before hand
Wide/high-stance leg press 20x80 120 10x120 *quads still too dominant in this movement so i stopped
Seated ham curls 12xn4 8x3xn6
- training sessions have been good, besides ham/calves, still felt good though some movement were awkward and the gym was packed so exercises order got mixed up a little.
I put this pic in another thread, but deserves to be here too. My inspiration, Ben ‘pak-man’ Pakulski.
My hams are fucking sore… haha.
Chest day:
Incline DB Press 6x20 27.5 32.5 37.5 *PR
Incline Bench Press 8x60 6x70 70 *PR
DB Flyes 10x12 14 16 *PR
Machine Press 20xn3 10xn4 5xn6 - just for the pump
Good sesh, PRs on everything.
We did back today in my resistance training class - teaching deadlifts, rows etc. Learnt a lot and applied it.
It just so happened to be BACK DAY, and it goes like this…
Pullups 3xBW BW 3xBW+6 2xBW+10 2xBW+10 PR
Barbell Rows (almost 90* and into chest) 8x40 10x40 40 PR
45* BB Rows 5x40 60 80
Lat Pull-downs 10xn10 n12 n14 PR
HS Machine Rows 10x40 60 6x80
HS Machine Shrugs 12x40 60 80
Some stretching… Flexibility is getting way better. Can actually touch my toes 
Unbelievable workout, felt sooooooo good.
No training 2moro, then quads on friday. Looking forward to box squats and getting this inflexibility thing under control, once and for all.
Was feeling shit today and almost told myself to skip the gym.
I didnt. And ended up being really good.
Goblet squats 10xBW 15 20 25 30
Box squats 10x40 8x60 6x70 4x80 2x90 *PR
Seated Calves 8x30 40 50 6x60 *PR
Machine leg press 20x80 10x100 10x120 4 or 5x140 … and i was fucked.
Shoulder day:
Incline bench 12xbar 6x40 60 70 5x80 *wrist fucking hurts
DB laterals 12,10,8,6,4 x 5, 7.5,10,12.5,15 *PR
Rear DB flyes 12,10,8,6 x 5, 7.5,10,12.5
Machine rear delt flyes somexsome - feel the burn
BTN Press 20xbar 15x25 10x30
DB Shrugs 12x27.5 30 35 *PR
Side lateral machine somexsome - feel the burn
Was meant to do arms today, but decided to try and do a pull workout, in order to see whether i can work out a routine which is push/pull/legs. It didn’t work well as after back my bis were fried.
Back/bis:
45* BB Rows 12xbar 12x40 10x60 10x70 8x80 8x80 6x80 *Volume PR
Lat Pulldown 12xn4 n5 n6
Machine Rows 10xn10 10xn12 8xn14
Hammer Curls 6x15 6x20 4x25
Preacher Curls 10x12.5 6x17.5
EZBar Curls 10x3x30
Was worn out afterward, not the best workout, but oh well…
The next installment of my hopeless attempt and some sort of consistent training, can be seen here, in PART III: F.A.T.I. - PART III - Training Logs - Forums - T Nation
[quote]RobRaynerBB wrote:
The next installment of my hopeless attempt and some sort of consistent training, can be seen here, in PART III: F.A.T.I. - PART III - Training Logs - Forums - T Nation [/quote]
LOL, part 2 has only 38 posts. Why a part 3?