JK vs BigRed
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<p>Oh and today's eats - much more standard sort of day than friday.<br><br>
530am - BCAAs and preworkout (pretty much zero cal)<br>
7am - whey + glycofuse (approx 35g carbs, 30g protein, 2g fats)<br>
8am - 3 eggs + 100ml egg whites, black coffee (approx 0 carb, 30g protein, 12g fats)<br>
10.30am - smoked tuna, 1 cup green beans and peas, aioli and a mandarin (approx 15g carbs, 35g protein, 20g fats)<br>
12pm - black coffee<br>
1.30pm - 4 rice wafers with chilli tuna, apple (approx 40g carbs, 20g protein and 15g fats)<br>
4pm - banana, whey protein shake, couple of those snickers pods things (approx 50g carbs, 25g protein, 2g fats)<br>
7pm - beef noodles with veges (approx 50g carbs, 60g carbs, 20g fats)</p>
<p>8pm - some muesli slice thing the wife made (approx 20g carbs, 5g protein, 10g fats)</p>
<p>10pm - 4 weetbix with 1/2 scoop of whey in water (approx 40g carbs, 20g protein, 2g fats)</p>
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<p>Approx total for today = 240g carbs, 225g protein, 83g fats --> 2607cals.... so a bit over my maintenance calorie level but still under my target for the day by a couple of hundred cals.</p>
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<p>Also filled my 600ml water bottle about 8 to 10 times over the day.</p> -
<p>Chest and triceps this morning.</p>
<p>
Warmup was a short ride (to free legs from yesterday) then pressups and stretching.</p>
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<p>BB bench - 10x60kg, 6x80, 5x85, 5x85, 5x85, 15x60</p>
<p>Incline DB flies - 12x15kg, 15x15, 15x15</p>
<p>Hammerstrength incline press - 12x35kg/side, 12x40, 12x40, 12x40 dropset 25x20</p>
<p>DB pullovers - 12x17.5kg, 15x17.5, 15x17.5</p>
<p>Dips - 12 (unweighted), 12 (un) then +28kg x 8 dropset --> 12reps (un), +28kg x 8 dropset -->12 (un)</p>
<p>Tricep pushdows (straight bar) - 12x38kg, 15x38, 15x38, 12x42</p> -
<p>Looks nice (apart from tuna, hate that stuff). I have an app for this kind of thing and might use it after I'm done with the half-marathon. All I was doing for a couple of years was sticking to the PT diet I was given. About time I diversified a bit.</p>
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<p>Yeah you can use myfitnesspal if want a good app for it. I dont track stuff normally as I know what I eat and whats in it but just posted up a couple of days worth if anyone was interested,</p>
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<p>Today's going way better, no tuna, more salmon and chicken and just smashed 4 weetbix with choc protein (so yummy) and an apply for 3pm meal (70g carbs, 35g protein and probably about 5g fats)</p> -
<p>A little treat I've been having lately is half a cup that dewinkled unsweetened natural yoghurt with a 1/2 to 3/4 scoop of vanilla whey in it. By itself the yogurt is pretty dam tart but with the whey its like eating icing - good macros too and will cure any sweet tooth cravings that is for sure.</p>
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Yeah mixing whey powder makes a massive difference. I have it with oats in the morning and cottage cheese in the evening. When blended together with cottage cheese its just like chocolate mousse.<br><br>I never used to eat much breakfast but now its my favourite meal of the day. 3 eggs blended together with protein powder and then poured onto a cup of oats with raspberries. Yuuuuummmm.
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<p>Man, I need to sort my breakfast plan. You dudes have this shit on lockdown!</p>
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<p>Back and biceps this morning</p>
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<p>Warmup was 1000m row then a couple of sets of kettlebell swings (20x22kg) and bent over rows just using a barbell.</p>
<p>T-bar rows -15x35kg, 12x45, 10x55, 6x65, 6x65, 6x65</p>
<p>Lat pulldowns - 15x54kg 12x60, 10x66 dropset --> 12x48, 12x54</p>
<p>1 arm machine rows - 15x50/side, 10x70, 12x70, 12x70</p>
<p>Straight arm pulldowns - 15x36kg, 15x42, 12x48, 12x48</p>
<p>Hyperextensions - 15reps unweighted then +15kg for 12, 12 reps, then 12 more unweighted</p>
<p>Weighted close grip chins - +15kg x 8, 8, 6 dropset --> 6 unweighted.</p>
<p>BB curls - 3 sets of 21st @ 27kg</p> -
On a school trip with my boy today so doing my update while cooling down on the bike<br><br>
Farken cold this morning and legs day 2. Decided to do an old favourite in 10x10...always a good test if you get the weight right<br><br>
Warmup was 20'mins on bike, light leg ext and a good rollout <br>
Squats - warmup sets of 10xbar, 5x50, 5x80. Then did 10 sets of 10 @ 90kg with 1 min rests. First 4 or 5 sets were ok, 6 to 7 a struggle but the last 3 were rough as fark. Almost spewed on last two sets but completed unbroken.<br>
Ham glute raises - 4 sets of 15 unweighted <br>
10mins ride to finish as I want to be able to walk this weekend -
<p>And this morning my glutes are even worse than my quads!! Dangggg</p>
<p> </p>
<p>Did shoulders and arms today.</p>
<p> </p>
<p>Warmup was BB OHP (15reps), BB upright rows (15reps) and rubber band pulls (15reps). Did 3 times through.</p>
<p>BB OHP - 40kg x 10, 10, 10 reos</p>
<p>Cable upright rows - 12x38kg, 12x44, 12x44</p>
<p>Seated arnie DB press - 12x15kg/side, 12x15, 15x12.5</p>
<p>Shrugs - 35kg/side x 10, 10 reps</p>
<p>Facepulls - 15x32kg, 15x32</p>
<p>Seated DB curls (iso) - 15kg/side x 8, 15x8, 15x8, 15x8</p>
<p>Preacher curls (iso) - 27kgx4, 27x4, 27x4, 27x4</p>
<p>Reverse BB curls - 22kg x12, 22x12, 22x12, 22x12</p>
<p>Rope pushdowns - 20x38kg, 20x44, 20x44, 20x44</p>
<p>skullcrushers (iso) - 27kgx6, 27x6, 27x6</p>
<p>Close grip pressups (to failure) - 13, 15, 15</p> -
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<p>Trained at SkyFitness in dunedin this evening. Pretty rough and old school gym but dam this blondie there took my breath away. Had curves in all the right place....butt, boobs and biceps and dam what I smile.</p>
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<p>Pretty sure I did some exercises while I was there but its all a blur now lol. Just dannnggg!</p>
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<p> </p>
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<p>Was pretty weird but also cool training as a random in a gym full of the usual peeps. Did back and biceps and started off with deads, made sure I went heavy too with top sets of 3 x 170kg which got a few looks, as did my 20 reps @ 100kg.</p>
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<p>Rest of workout was widegrip pullups, 1 arm DB rows, straight arm pulldowns, lat pulldowns (high rep), seated row (high rep), EZ bar curls and some seated hammer curls.</p>
<p> </p>
<p>Left with all types of pumps going on.</p>
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<p>Tomorrow I will train in the early morning as usual but kinda keen to go back the same time as today.....</p> -
<p>Back there this morning and Chest and Triceps. Good session and ANOTHER amazing blondie there. Thought was the same girl but this one was actually pretty shredded and a bit harder looking. Otherwise the gym was suprisingly quite. Like I said yesterday its an old school as gym. Lots of old life almost life size pics of people like dorian yates (autographed) around the walls.</p>
<p> </p>
<p>Workout was:</p>
<p>Flat bench - 10x60kg, 8x70kg and 80kg for 5x5</p>
<p>Incline bench - 12x50kg, 10x60, 12x60, 12x60</p>
<p>DB incline flies - 12x15kg/side, 15x15, 15x50</p>
<p>Dips - smacked out 100 of them in sets of 12, 12, 15, 15, 12, 12, 12 and 10 reps</p>
<p>Pec dec - 12x50, 15x50, 15x50</p>
<p>Tricep pushdowns - 12x50, 12x50, 12x50</p>
<p> </p>
<p>And done. Probably a wee bit shorter than I would have liked but slept in a bit so got there late.</p> -
<p>Late night with the cricket? That was awesome news to wake up too.</p>
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<p>100 dips! Beast mode status bro. If your fellow suits only knew who walks amongst em aye!! </p> -
<p>Gym training and eye candy. Not a bad combo mate :good1:</p>
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<p>Still solid DOMS here but managed to squat ok.</p>
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<p>Warmup was 10mins ride and dam did I need it...pretty cold start. Then a roll out.</p>
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<p>Squats - worked up to 120kg for 4 sets of 3 reps. Felt good but no maxipad on the bar so weight a bit more noticeable than usual.</p>
<p>Rest of workout was 4 sets of hack squats (love these and we dont have hack squat machine at my gym), 4 sets of seated hammie curls, 5 sets of standing calf raises and 4 sets of high reps on the leg extensions</p>
<p>Short ride to finish. Gym was very empty this morning, less than 5 people there the whole time</p>
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<p>Also a shot of the upstairs weight room at sky fitness. Pretty decent just a bit old school.</p>
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<p>[url=http://www.iforce.co.nz/View.aspx?i=ibh5bpk0.g0a.jpg]<img src="http://iforce.co.nz/i/ibh5bpk0.g0a.jpg" alt="ibh5bpk0.g0a.jpg">[/url]<br>
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