30.05.11
Meal 1: eggs, toast, veg
Training
Bench
100kg 1x3
120kg 1x3
137.5 1x1
Db incline bench with rotation
36kg 1x3
44kg 1x3
46kg 1x3
machine press
Cable flys
25kg 3x5-7
Dips
46kg 3x3-5
Isolated Tricep work
Meal 3: Protein shake, Oats
meal 4: Protein shake, egg (boiled), toast
31.5.11
Rest Day
Cals 2,000
01.06.11
Meal 1: Mixed green veg, boiled eggs
Meal 2: Chicken soup
Training
Weighted Pull ups (mixed grips)
40kg 5x3
Bent over row
100kg 3x5
Db row
50kg 2x6
Ez bar curls
20kg each side 3x5
Preacher db curls
16kg 3x8
Pull ups
b/w 3 x till failure
Meal 3: protein shake, yogurt, oats
Meal 4: protein shake with berries
[quote]PetePazdro wrote:
[quote]ethanwest wrote:
Nice work man. Out of curiosity, how do you feel on such low cals? Has your energy felt low? [/quote]
At the moment I am not feeling that tired. The hardest part so far is not eating junk food, drinking wen out with friends… and trying not to cave in to my constant craving of cinema popcorn. [/quote]
Sounds exactly like me. I have an addiction to cinema popcorn.
02.06.2011
Meal 1: Mixed veg, and 2 boiled eggs
Train:
Power cleans: 60kg 2x3, 80kg 1x2, 90kg 2x1
Deads: 110kg 1x3, 150 1x2, 170 1x1, 180 1x1 (didn’t do full lock out)
General ab work
(Am noticing my strength is starting to give a little which is to be expected, I also think I may need to up my game next week partly to make up for any bad eating or drinking I will be doing for my birthday on Saturday)
Meal 2; Protein shake, apple
Meal 3: mixed salad, water
Training
30 mins of mixed cardio
Meal 4: half a sandwich + Protein shake
meal 5: Protein shake + a little frozen fruit
Solid base. You’ll look great after you shed some fat.
3-5th June
It was my birthday on the 5th so i started to slack with training on the 3rd. My eating was lean on 4th and 5th BUT my alcohol consumption was very high. Oh well time to get back on the wagon.
06.06.11
Meal 1: Wheatabix, 2 poached eggs, 2 toast
Training:
Squat
100kg 1x1, 120 1x2, 130 1x1, 140 1x1, 142.2 2x1 and 1 failed 1 rep set.
Front squat
100kg 1x3, 110 1x1, 120 1x1
Box squat
100-130kg 1x1-3
Single leg press
50kg each side 3x5
Calf work.
Leg raises
4x5
Alt leg raises
4x5
Ab crunches
3x15
Meal 2: Salad, yogurt, protein shake
Meal 3: Oats
Meal 4: 2 boiled eggs
07.06.11
Meal 1: Egg and cheese sandwich
Meal 2: Oats
Training
Bench Press 60kg 1x3, 100kg 1x3, 110 1x1, 120 1x1 130 1x1
Incline bench press with rotation: 36kg 1x4, 44kg 1x3, 46kg 1x5
Fly machine 70-115kg 1x3-4
Smith machine incline bench press 30kg each side 3x8-10
Dips 44kg 3x3
Narrow grip bench 60kg 3x7
… additional tricep work
Meal 3: Chicken breast with sauce and green veg
meal 4: whaetabix
Meal 5: poached egg +cottage cheese
08.06.11
Meal 1: Poached eggs (x2) with bread
Meal 2; Wheatabix
Training
Weighted pull ups (3 different grips) with 20kg 7x4-6
Cable Rows 40kg 2x12, 50kg 1x10, 60kg 1x3
Cleans 60kg 2x3, 70kg 1x2 80kg 3x1
Bent over bb rows (for speed) 80kg 4x3
Dead lifts (emphasis on speed) 80 3x3
E-z bar curls 15kg each side 2x3, 20 e.s 1x3, 25 1x1
Preacher db curls 16-20kg 1x4-5
db curls 25kf 3x2
bicep pull ups 3x7-9
Face pulls
machine bicep for reps
Meal 3: sandwich + protein shake
Meal 4: yogurt, cereal
Meal 5: salt popcorn (I caved in at the cinema)
[quote]jskrabac wrote:
Solid base. You’ll look great after you shed some fat. [/quote]
Cheers. Your profile pics are great, you have really got a lot leaner. It’s encouraging to see other peoples progress.
Hah so I had a wedding to go to and had another distraction… anyway back with the log
14.06.2011 Week 5 Tuesday
Training:
Bench Press
70kg-135kg 1x1-4
Cable flys
18.25 3x5
Incline db press with rotation
32kg 1x5
46kg 1x3
48kg 1x3
Smith machine incline
50kg each side2x3
Weighted dips
40kg 2z3
48kg 1x3
Tricep work
Cals; 1,900
15.06.2011 Week 5 Wednesday
Meal 1: Eggs x2 mixed veg and a strip of chicken breast.
Training
Weighted Pull up Wide grip
20kg 1x4
40kg 1x3
50kg 1x3
neutral grip
50kg 1x3, 1x3
60kg 1x2
power cleans:
60kg 1x3
70kg 1x2
80kg 1x1
90kg 1x1
95kg 1x1
Deads (focusing on speed)
100kg 5x3
bent over rows
100kg 3x3
E-z bar curls
20kg 3x2-3
standing bi curls
22kg 3x5
bicep lat pulldown
100 3x2
Meal 2: Protein shake, salad 1xegg
Meal 3: Protein shake with oats
Training
30 mins of cardio
Meal 4: Protein shake 1xtoast
Meal 5:Protein shake
16.06.2011 Thursday
Training
Morning 40 mins cardio
Meal 1: 2 eggs + Broccoli n mixed veg
Meal 2: 2 eggs + Broccoli n mixed veg
Training:
Shoulder press with rotation
23kg 1x5
30kg 1x4
34kg 1x3
36kg 1x3
40kg 1x3 (assisted)
Shoulder flys
10kg 5x7-11
Militery press
50kg 2x5
60kg 3x5
Machine shoulder press Press
20kg each side 1x9
30kg 1x5
40kg 1x3
50kg 1x2
Bench 100kg 3x5
Incline bench smith machine
50kg each side 3x1
Tricep work
Meal 3: 1 egg + Broccoli + Protein shake (with berries & oats)
Meal 4: Protein shake
Meal 5: Protein shake (with cottage cheese)
17.06.2011 Week 5 Friday
Meal 1: Omelet with lots of green veg
Meal 2: Apple + Toast
Training:
Deads
60kg 1x6
90kg 1x6
110 1x5
140 1x3
170 1x1
180 1x1
Additional ab work
Meal 3: 1 boiled egg +Protein shake
Meal 4: 1x toast + protein shake
Meal 5:cottage cheese + apple
18.05.2011 Week 5 Saturday
Meal 1: Egg and bacon fry up
Training:
20 mins cardio machines
20mins circuit training
Meal 2: Tuna salad + Protein shake
Meal 4: Protein shake + salad
Meal 5: Chicken sandwich + 3 vodka lemonades
19.06.2011 Week 5 Sunday
Meal 1: Oats
Meal 2: Vegetable soup + Protein shake
Meal 3: Protein shake with veg
20.06.2011 Week 6 Monday
Meal 1: Egg n bacon with oj
Meal 2: Tuna with peas
Training
Squats:
60kg 1x3
100kg 1x3
130kg 1x1
140kg 1x1
Front Squats
60kg 1x2
100kg 1x1,1x1
110kg 1x1
Box squat
100kg 1x3
120kg 1x1
130kg 1x1
Deads
100-150kg 1x1-3
Cleans
60kg 1x2
70kg 1x2
80kg 1x1
90kg 1x1
Leg raises
5x5
Alt leg raise
3x5
Calf work
Meal 3: Eggs x2 with mixed veg + protein shake
Meal 4: banana +protein shake
Meal 5: Mixed veg and cottage cheese
21.06.2011 Week 6 Tuesday
Meal 1: Eggs bacon and mixed veg
Meal 2: chicken sandwich
Training
Bench
60kg 1x4
100kg 1x3
120kg 1x2
130kg 1x1
135kg 1x1 (assisted)
Incline bench (smith machine)
20kg each side
40 E.S 1x5
50 E.S 1x2
60 E.S 1x1
Bench incline with rotation
48kg 2x5
Military press
60kg 3x3
Meal 3: Muller rice + banana
Meal 4: Mixed veg and beef
22.06.2011 week 6 Wednesday
Meal 1: cerial
Meal 2: chicken sandich
Training
Power cleans
60kg 2x3
70kg 1x4
80kg 2x1
90kg 1x1
Deads
100-150kg 1x1-5
bent over rows
95kg 6x3
Lat pulldown
80-112 1x1-3
e-z bar curls 22kg 3x3
additional bicep work
Meal 3: 2 boiled eggs and mixed veg
Meal 4: cottage cheese