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05-13-2006, 05:35 PM
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food mainly
 Ok ok... enough sarcasmbreakfast: 50 g oats, 4 scrambled eggs AM snack: Whey shake Lunch: something i've made at home and brought into work PM snack: Still havent figured out what to have here yet... [Workout] Whey shake with water post workout Post workout meal: whey pancakes, see earlier pages for reciepe [Taekwondo] Dinner: 100g pasta or rice, chicken, low fat sauce, 4 scrambled eggs Before bed: whey shake with milk Still have a fiar bit to iron out but i'll get there once i sort out a routine of things
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Trample the weak.....hurdle the dead 
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05-14-2006, 03:26 AM
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3 shakes a day, 55g per serving.... who can argue?! I have such a hectic evening schedule that they are a god send
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05-14-2006, 10:19 AM
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back/ forearms
5 mins rowing warm up lat pull downs wide grip warm up 2 sets 3 x 7 slat number 9 low pulley rows 3 x 7 slat number 10 <---- up from last week barbell rows 3 x 7 55kg deadlifts 2 x 6 100 1 x 6 110kg <----- took alot out of me and not as energetic as last week shrugs 3 x 7 27.5kg <---- increasing next week Forearms reverse ez bar curl 3 x 8 30kg db wrist curls 12.5 kg to failure x 3 sets <----- increasing next week Helped a friend try out deadlifts for the first time, he watched me do them and wanted to jump in. I was thinking can you deadlift what i'm using' ??? He did it ok... he works in construction so he'd deading all day, he had a tendancy to round the back and drift the hips higher than the neck so i watched him the whole way through. He was bragging about how he can leg press with 120 kg each side (540lbs) so i watched his form again... it might as well of been a calf raise as he was only moving 3-5"  Asked him to go lower and drive up and what can i say, he was pinned with his knees against his forehead, thank god for the safety stopper! Me and this other guy pushed the sledge up trying not to laugh. Told him to lower the weight, get the form right then start adding weight as he gained in strength, poor guy, he looked a little deflated. He was watching my whole workout and after i finished the reverse EZ bar curls he jumped on with the weight i was using... did 3 reps ok but then started swinging and grunting  He has a sort of rivallry with me, he does taekwondo too (different club) and at the last tournament i beat him in the semi's... On a different note: Its 5 hours since my training session and i've already got DOMS in my lower back, my triceps are sore as hell after the french presses yesterday too.
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Trample the weak.....hurdle the dead
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05-16-2006, 11:02 AM
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bench press (smith)
2x warm up 5kg 2 x 6 55kg <---- up this week 1 x 6 50kg incline db bench press 3 x 6 32.5kg <--- big increase, felt on fire  Dips 2 x 5 reps DB Flys 3 x 8 12.5 kg Biceps: EZ bar curl 3 x 6 40kg alt db curl 3 x 6 15kg <---- up from last week 1 x 6 12.5 1 x 5 10 (drop sets) Preacher DB curl 3 x 8 10kg My strength is going up and up each week, its funny looking at my workout note book as i'm never sure whether to write the weight in before i load it up or pick up a dumbbell or to do a set and feel if i can go heavier
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05-16-2006, 11:17 AM
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Your strength is skyrocketing really fast! Is it just muscle memory or are you training differently than before?
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"We're only alive on the edge of the moment." ~Zarathustra
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05-16-2006, 11:32 AM
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muscle memory and imagine restarting bodybuilding from square one but instead of f*cking about on weak diets and training routines you know what to do
cant wait to post some pics, tempted to do so now but i want to compare to what i initally said, after 3 months... i know some of my new measurements and i cant wait to share lol
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Trample the weak.....hurdle the dead
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05-17-2006, 06:04 AM
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dont spam my journal with sh!t guys
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05-17-2006, 06:05 AM
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Quote:
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Trample the weak.....hurdle the dead
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05-17-2006, 11:23 AM
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Shoulders:
Military press (free weight) 2x warm up 0kg 2 x 6 50kg 1 x 5 45kg db press 2 x 6 22.5kg 1 x 6 20kg Laterals 3 x 8 10kg Rear laterals 2 x 8 5kg 1 x 12 2.5kg Triceps: French Press 3 x 6 25kg Rope Pulldowns 3 x 8 slab 8 My triceps were still sore from saturdays workout and after chest yesterday i think my shoulders are in need of a good rest now, the weights were not as high today.
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Trample the weak.....hurdle the dead
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05-17-2006, 11:55 AM
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Do you like "Rear laterals" as they are awesome for the rear delts.
I love them and started doing them about 5 months ago when I felt I had no rear shoulder development. In that time span my rear delts have shot up big time. As you probably know, to do these properly and to be able to isolate the rear delts, you must check the ego at the door, lower the weight and use proper form. Well I started with 7.5lb DB's (about 3.5 kg) and I found it hard to pause at the top and squeeze even at only 7.5 lbs LOL. 5 months later and I am using 27.5 lb DB's (about 12.5 kg).  Ok sorry to clutter up the journal
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05-17-2006, 12:04 PM
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i like questions about my training biggerguns, i just prefer members didnt talk amoungst themselves in my journal
Nite: yeah, sometimes i convert my workouts into lbs, sometimes i dont  2.25 lbs to a Kg. Will america ever use the metric system?! lol Biggerguns: i like rear laterals, i have pretty good shape overall with my delts and i feel they are a big strong point. I checked the ego at the door years ago, hence why i have no issues lifting 2.5kg (5.5lb) dumbbells Its the stress on the muscle that counts Good going with the improvement!
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05-17-2006, 12:41 PM
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Cool,
Do you do them with your plams facing the ground at the top or do you do it with the palms facing backwards??? As I learned in an article in one of those infamous bodybuilding magazines (LOL) that pronating the palms facing backward further isolates the rear delts and doest allow the back muscles to get involved. Happy training my friend
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05-17-2006, 01:00 PM
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palms facing the floor, i'll try turning them round next week, cheers
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Trample the weak.....hurdle the dead
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05-17-2006, 01:12 PM
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When Im doing standing rear lateral work, I like to turn the dumbbell as if Im pouring milk from a bottle. This does turn the palm towards you as Biggerguns was saying. Good isolation for the rear delts.
I also like to rear laterals bent over with my forehead resting on a bench. It puts all the stress on the rear delts.
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TEAM 7 MOTOROLA
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05-17-2006, 01:24 PM
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i place my thumbs on the edge of the dumbbels (imagine the thumbs up hand sign but sideways) and do that 'emptying' motion
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I have to do calculations to determine that in pounds which is what I know and use...