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TheSicilian
11-01-2004, 04:59 AM
Ok, i am currently 5'10/11 bout 100kgs, so yes i weigh a bit lol.
Anyway, i want to drop to about 90kgs, i dont want to loose muscle/strength.
If ya's see problems with my routine feel free to chuck in your opinion, so i can try and alter it for the next time.

Anyways, here is day one.



Monday

Gym
Back
Lat Pull Down
40kgs 1x12 (Warm up)
60kgs 1x12
70kgs 1x10
80kgs 1x10

Bent over Rows
20kgs 1x12 (Warm up)
40kgs 1x12
60kgs 1x12
70kgs 1x12

Rows
30kgs 1x12 (Warm up)
40kgs 1x12
50kgs 1x10
60kgs 1x10


Close grip pull Downs
40kgs 1x12 (Warm up)
50kgs 1x12
60kgs 1x12
70kgs 1x10
40kgs 1x12 (Warm down)

Abs
Sit ups 1x50 on Rubber Ball
Leg raises 2x12




Boxing
Regular session
• 3 laps warm up jog
• 3 rounds shadow Sparing
• 3 rounds on heavy bag
• Sit ups 1x50
-Twists 1x16

ryuage
11-01-2004, 05:18 AM
looks good, good luck with your goals.

TheSicilian
11-01-2004, 05:50 AM
looks good, good luck with your goals.

Thanks :thumbup:

ElPietro
11-01-2004, 07:14 AM
100kgs? You're still a little dude! Bulk man bulk! :D

Good luck with your goals!

TheSicilian
11-01-2004, 07:52 AM
100kgs? You're still a little dude! Bulk man bulk! :D

Good luck with your goals!

bulking is not a problem, if i want to i can add an inch easy to every muscle within a month...ill put up my measurements soon.

TheSicilian
11-02-2004, 06:11 AM
I felt like i did a good session today at the gym, please excuse the name of the excersises, i am not sure about them as of yet, but hope yas get my drift. Had to go meet some people early, so i couldnt do a good session at boxing. I start my diet next week, i am taking this week easier as i am geting use to the new routine.
Hope it all goes well lol

Tuesday

Gym
Triceps
Rope-Pull down
-20kgs 1x12 (warm up)
-30kgs 1x12
-40kgs 1x12
-50kgs 1x12

Rope-Over-Head
30kgs 1x12 (warm up)
40kgs 1x12
50kgs 1x12
60kgs 1x12
40kgs 1x5 Negatives

Bar-Pull down
30kgs 1x12 (warm up)
40kgs 1x12
50kgs 1x12
60kgs 1x12

Forearms
Forearm dumbbell curl
6kgs 1x12 (warm up)
7kgs 1x12
8kgs 1x12
11kgs 1x12

Reverse bar-arm curls
15kgs 1x12 (warm up)
20kgs 1x12
25kgs 1x12
15kgs 1x12 (warm down)

Boxing
Minimum training
• 3 rounds shadow boxing
• 3 rounds bag
• Sit ups and push ups

JustinF
11-02-2004, 06:57 AM
Looks good so far. Good luck with your goals.

What kind of split are you following?

TheSicilian
11-02-2004, 07:06 AM
Looks good so far. Good luck with your goals.

What kind of split are you following?


Split? not common with the terminology yet sorry. :scratch:

JustinF
11-02-2004, 07:07 AM
Workout routine...
Monday- Chest and Bi's
Tuesday-Back and Tri's
etc....

Basically how do you split up your lifting days?

TheSicilian
11-02-2004, 07:12 AM
Workout routine...
Monday- Chest and Bi's
Tuesday-Back and Tri's
etc....

Basically how do you split up your lifting days?


ahh ok got it, thanks.
Um well
Mond - Back and abs + boxing
Tue- Tris and Forearms + boxing
Wed - Shoulders + boxing (more of a cardio day for me, hard boxing training)+boxing
Thurs- Biceps and Abs + boxing
Fri - Chest and Abs + boxing

Sunday - Legs

i use to do Bis and Tris together, Back and Shoulders together, and chest and abs/forearms together.

But i have changed routine, just to change muscle memmory

ryuage
11-02-2004, 07:50 AM
nice arm session

TheSicilian
11-02-2004, 05:40 PM
nice arm session

Ehh could of done more, but just taking it easy this week, plus i was in a rush yesterday.

Ok, well off to Gym i go lol.

TheSicilian
11-03-2004, 12:40 AM
Wednesday
Gym
Shoulders
Delts (it was on a machine so don’t know if they are in Kilos or Lbs but I think kgs)
30kgs 1x12 (warm up)
35kgs 1x12
40kgs 1x10
45kgs 1x8

Unilateral shoulder press
Level 3 1x12 (warm up)
Level 4 1x12
Level 5 1x12
Level 7 1x12
Level 4 1x5 (Negatives)

Shrugs
25kgs (warm up)
32kgs 1x12
40kgs 1x12
45kgs 1x12

Abs
Sit ups
5x20

Abs Twist
4kg medicine ball x 20 twists
5kg medicine ball x 20 twists
3kg medicine ball x 20 twists

Boxing (Medium-Intensive)
• 4 laps of Soccer field
• HIIT 15sec sprints, then 30 sec walk/jog (x4)
• 3 rounds shadow boxing
• 3 rounds on Heavy bag
- HIIT, 30 seconds of speed punching, then regular
• 40 push ups
• 40 sit ups
• 1 round of catches (partner jabs and catches, as you jab and catch)


This was my first time at really doing HIIT, lol i only found out what it was yesterday after searching. I felt like spewing after the sprints, so it was good, i love pushing my self.

I dont know if it counts, but i did some sprint punches on the bag for 30 seconds then rested, then did it again in the next round. That took alot of energy out aswell...The main boxing trainers have been away so i havent done much pad work and sparing in a while.

Start diet nextweek, see how that goes. Just taking it easy this week, not pushing my self as hard on the weights as i can, dont want to rush the process. But still make sure i sweat

lilmase1153
11-03-2004, 12:49 AM
ok i know this is dumb and i know i should look it up but what do kgs convert to in lbs.. sorry for the inconvience but your w/os look strong but im not sure about the wieght.. and you look like your into boxing, you should check out bruteman's journal hes a boxer also..

some serious intensity bro keep it up

TheSicilian
11-03-2004, 12:53 AM
ok i know this is dumb and i know i should look it up but what do kgs convert to in lbs.. sorry for the inconvience but your w/os look strong but im not sure about the wieght.. and you look like your into boxing, you should check out bruteman's journal hes a boxer also..

some serious intensity bro keep it up


Nah its cool ,alot of people here use Lbs so i had to go find a converter.

This could be useful to alot of people

Kgs to Lbs and Lbs to Kg Converter (http://annica.in-cyberspace.net/en/lbs_kg.html)

lilmase1153
11-03-2004, 12:58 AM
hey thanks man im gonna bookmark that page.. and yeah just as i thought your a pretty strong dude ...

TheSicilian
11-03-2004, 01:01 AM
hey thanks man im gonna bookmark that page.. and yeah just as i thought your a pretty strong dude ...

heh this is easy week...in a month should start to show better signs of what i can do.

JustinF
11-03-2004, 03:25 AM
Good stuff on the HIIT.

TheSicilian
11-04-2004, 05:25 PM
I was happy with my work out yesterday (couldnt post it up didn't have enough time), i reached the max limit the Bent-Bar has, with arm curls (50kgs). Bit of a change in style, i worked from high to low. Abdominal work out was good to. Bit unappy with the incline dumbbelll curls, but i didn't have a spot/partner and i was tyred from the other ones, so each one i was realllly pushing, even to the point my arms locked and beyond...Still theres no excuse!



Thursday
Gym
Biceps

Bent-Bar arm-curls
50kgs 1x9
45kgs 1x10
35kgs 1x12
30kgs 1x12

Standing (Single Arm) Hammer-Curls
11kgs 1x12
12kgs 2x12
12kgs 1x5 (negatives)

Incline dumbbell arm-curls
20kgs 1x8
16kgs 1x10
14kgs 1x10
14kgs 1x5 (negatives)

Abs

Inclined leg raises
3x12

Sit-ups with medicine ball
3x20

Abs Twist (with medicine ball)
4kgs 1x20
5kgs 1x20

Sit-ups (elbow/wrist touching knees in alternating raises)
1x40

Machine/weighted Sit-ups
10kgs 1x20
5kgs 2x20

TheSicilian
11-04-2004, 09:54 PM
Didn't have a spot or partner AGAIN today, so i was very dissapointed at my effort. 200lbs is still ok, but i wanted to do a bit more, around the 250 range....Ahh well. Next week i have negotiated with a guy who works out there to be my training partner so see how that goes. This week has been preety good at Gym...Havent gone boxing in the past two days which was apart of my schedule, unhappy about that, but content with the effort i have done at Gym, i know i can do more and push harder, so i will!



Friday
Gym
Chest

Flat-Bench press
60kgs 1x12 (Warm up)
80kgs 1x12
100kgs 2x10

Flat-Bench Dumbbell Fly’s
20kgs 1x12
26kgs 1x12
29kgs 1x10

Decline
40kgs 1x12 (warm up)
50kgs 1x12
70kgs 1x12
100kgs 1x6

Pushups
3x20

Abs (very minimal)
Abdominal twists (with medicine ball)
5kgs 3x20

TheSicilian
11-04-2004, 10:38 PM
Didn't have a spot or partner AGAIN today, so i was very dissapointed at my effort. 200lbs is still ok, but i wanted to do a bit more, around the 250 range....Ahh well. Next week i have negotiated with a guy who works out there to be my training partner so see how that goes. This week has been preety good at Gym...Havent gone boxing in the past two days which was apart of my schedule, unhappy about that, but content with the effort i have done at Gym, i know i can do more and push harder, so i will!



Friday
Gym
Chest

Flat-Bench press
60kgs 1x12 (Warm up)
80kgs 1x12
100kgs 2x10

Flat-Bench Dumbbell Fly’s
20kgs 1x12
26kgs 1x12
29kgs 1x10

Decline
40kgs 1x12 (warm up)
50kgs 1x12
70kgs 1x12
100kgs 1x6

Pushups
3x20

Abs (very minimal)
Abdominal twists (with medicine ball)
5kgs 3x20

Ohh yeh forgot to mention -- last night (Thursday night) i got pissed off my nut. Bout 8 glasses of whisky and coke, a couple of shots of who knows what, vodka and some other stuff. lol...Didnt get home till 4:30, then i was woken up at 10am and couldnt get back to sleep...maybe it had an effect on my work out today :scratch: ..................... :bang:

TheSicilian
11-07-2004, 05:37 PM
Ok sat and Sunday were my days off - i did things like walk the dog, play bit of soccer etc.

Anyway, today i am back at the gym and boxing. ALSO the diet starts today.
HOWEVER i am unsure how i am suppose to go about this. I weigh around 230 pounds, is there a certain level of calorie and protein intake i am suppose to have?
A quick reply would be appreciated. Thanks.

TheSicilian
11-08-2004, 12:45 AM
OK, preety good work out today, got a new partner to work out with at Gym, so made some changes in style and improvements on bent over rows.
Started diet aswell only problem was i dont know exactly what calorie and protein level i am suppose to do, so hopefully someone can comment or correct me if they see mistakes. (I will post up food intake after dinner)



Monday

Gym
Back
Lat Pull Down
60kgs 1x12
70kgs 1x10
80kgs 1x10
40kgs 1x5 (Negatives)


Bent over Rows
60kgs 1x12
80kgs 1x12
100kgs 1x8
40kgs 1x12

Rows
40kgs 1x12
50kgs 1x10
60kgs 1x10
40kgs 1x5 (negatives)

Reverse elbow push
35kgs 1x12
45kgs 1x12
50kgs 1x12
20kgs 1x5 (negatives)

Reverse sit-ups
2x20

Abs
Leg raises 3x12
Sit ups 3x20 (with medicine ball)
Elbow to opposing knee sit ups – 3x40





Boxing
Regular session
• 4 laps of soccer field
• 3 rounds shadow Sparing
• 2 rounds skipping
• 3 rounds on heavy bag
• 3 rounds speed ball
• Sit ups

TheSicilian
11-08-2004, 02:20 AM
Monday
Diet

meal 1:Uncle Tobeys - Weats/oats cereal
meal 2: Risa-A-Riso 98% fat free rice (beef flavoured) + Protein Shake
meal 3: Coco Pops (aka coco puffs)
meal 4: Vegitable patty on bread, and grilled chicken on bread + salad

i had around 1100 cals today, and protein around 75 grams

what should i be targeting for.

TheSicilian
11-08-2004, 10:57 PM
Added some resistance training in this routine (i think its called resistance when your partner applies force with the weight against you as you try push it up)

Overall it was a good session, still feeling yesterdays back and abs.


Tuesday

Gym

Triceps

Pull downs
-40kgs 1x12
-50kgs 1x12
-60kgs 1x8
-30kgs 1x5 (negatives)

Skull Crushes
35kgs 1x12
40kgs 1x12
45kgs 1x10
20kgs – till failure (resistance)

Close-Grip bench-press
60kgs 1x12
80kgs 1x12
90kgs 1x10
60kgs 1 – till failure (resistance)

One-Arm dumbbell triceps extension (horizontal)
8kgs 1x12
10kgs 1x12
11kgs 1x12
6kgs 1x7 (negatives)


Forearms
Forearm (Cord-pulley) curl
Level 3 1x12 (warm up)
Level 5 1x12
Level 7 1x12
Level 3 1x5 (negatives)

Bent-bar, reverse-arm curls
15kgs 1x12
20kgs 1x12
25kgs 1x12

Barbell (behind back) curl
30kgs 1x15
35kgs 1x15
40kgs 1x10 + 2 negatives


Abs
Side sit-ups 3x40

Cardio (minimal)
15 min on stationary bicycle level 5
12 min walking level 6.0 + level 3.0 gradient
3 min jogging level 9.2 + level 1.0 gradient

i will post up todays diet after dinner. Unfortunetely my family is eating out tonight because some relatives are going back overseas. So we are going to an Italian restaraunt which has primarily Pasta and Pizza, lol too many carbs for night time. I think i will eat the chicken.

TheSicilian
11-09-2004, 04:10 AM
Ok diet was hard to do today because of restraints.
I had to go court for like 3-4 hrs so i ended up missing breakfest.
Then i had to go to a dinner, which made things difficult.

This is how i want my diet to go.
Enough protein for muscle synthesis/growth/repair as a result of gym and or boxing.
Enough carbs for energy to sustain strength for both workouts. So that means carbs for breakfest and lunch. However, dinner i will only have a little bit of carbs, enough to give me some energy, but not to the point i will be unable to burn it. Sometimes i might have a whole day with little to no carbs.

All i need to know is what calorie and proteing level i should be targeting for...IF ANYONE COULD ANSWER ME THIS TIME :soapbox: DAMMIT lol.

Anyways this is todays diet.
Meal 1: chicken and lamb skewed with pida bread + salad+ tsaziki sauce
Meal 2: Protein Shake
Meal 3: Muscles + garlic prawns + veal schnitzel with a little bit of cheese and
eggplant + 2 small carrots + 2 broccoli + 1 small sweet potato bbq'd.
Meal 4: Mango Gelato
-------------------- ^^ not the best way to start a diet, but i think i did ok concidering the circumstances lol and if you understood my family...If your Italian, you could comprehand how hard it is to TRY and eat healthy amongst your family.

TheSicilian
11-09-2004, 05:10 AM
What does it take for someone to reply to a post? LOL

JustinF
11-09-2004, 05:36 AM
The general rule is to get 1-1.5g/lb for protein. I would recommend for your amount of activity to keep your carb level (clean carbs) at least 40-50% and thge remainder in healthy fats.

Be patient on the replies, your journal is new. It'll pick up as people realize it is here. It may help for you to get involved in other's journals as well.

JustinF
11-09-2004, 05:40 AM
Oh, and I just noticed the resistance work. Not a good idea on the skullcrushers. Your muscles give out completely, you can say good-bye to your teeth. Your partner won't be able to react quick enough most likely.

TheSicilian
11-09-2004, 05:40 AM
The general rule is to get 1-1.5g/lb for protein. I would recommend for your amount of activity to keep your carb level (clean carbs) at least 40-50% and thge remainder in healthy fats.

Be patient on the replies, your journal is new. It'll pick up as people realize it is here. It may help for you to get involved in other's journals as well.

Ahh loyal Justin, wise words, will do!

thanks, thats the answer i needed!

TheSicilian
11-09-2004, 05:43 AM
Oh, and I just noticed the resistance work. Not a good idea on the skullcrushers. Your muscles give out completely, you can say good-bye to your teeth. Your partner won't be able to react quick enough most likely.

Hhaha, well to TRY and accomodate this risk factor, my partner wears wrist-straps around the weight.

Still, you take a chance of dropping a weight on your self everytime you pic one up...lol i am sure you have seen or experienced at least one person have an injury due to a weight of some sort fauling on them.

JustinF
11-09-2004, 06:09 AM
Yeah, I've seen it bofore. But I try to minimize that risk these days. I've busted my head with skulls before, and that was without extra help. :p I speak from experience.

As long as you're sure he's got ya, then no worries.

TheSicilian
11-09-2004, 06:18 AM
Yeah, I've seen it bofore. But I try to minimize that risk these days. I've busted my head with skulls before, and that was without extra help. :p I speak from experience.

As long as you're sure he's got ya, then no worries.

LOL
he better hope his got me covered, or when i wake up from it, ill stick the bar up his ass...side-ways!

iLUDEd
11-09-2004, 07:19 AM
Ohh yeh forgot to mention -- last night (Thursday night) i got pissed off my nut. Bout 8 glasses of whisky and coke, a couple of shots of who knows what, vodka and some other stuff. lol...Didnt get home till 4:30, then i was woken up at 10am and couldnt get back to sleep...maybe it had an effect on my work out today

lol that happens to me all the time, id get home at 5, get up at 9 and then feel too seedy to fall back to sleep.. i just use the day after a big night as a rest day

Coke
11-09-2004, 10:22 AM
Wish you the very best in your efforts - off to a great start!

Bruteman
11-09-2004, 02:07 PM
Ah, a fellow pugilist. Welcome to journal land. Looks like you're doing well so far. :thumbup:

TheSicilian
11-09-2004, 05:38 PM
iLLuded Hahah, i would have too many rest days

CoCoa Thanks Champ

Bruteman LOL we must stick together !


Thanks all...off to gym i go!

Nito
11-09-2004, 07:40 PM
Good luck at the gym!

TheSicilian
11-10-2004, 01:45 AM
Meal 1: Uncle Tobeys - Wheat and oats healthy cereal
Meal 2: Half a bowl of pasta
Meal 3: Protein Shake
Meal 4: Protein cupcake + lite milk
Meal 5: Chicken with tomato sauce/gravy a couple of chips (as in 3 or 4 little pieces) and salad.


OK now today was alright, only problem has been time restraints. Ohh and i couldn't goo too hard on shoulders today because i have been geting joint pains in them all week. Although i was happy with the over 300lbs for shrugs, i know i could easily do more.

Gym
Shoulders
Rear Delt Raises
level 2 3x12
level 2 1x7 (negatives)

Shoulder Press
60kgs 1x10
80kgs 1x8
50kgs 1xfail (Resistance)

shoulder dumbbell Fly's
11kgs 1x12
13kgs 1x12
7kgs 1x7 (negatives)

Shrugs
60kgs 1x12
100kgs 1x10
140kgs 1x10
60kgs 1x5 (holding each shrug for 3-5 seconds)

Boxing (Medium-Intensive)
• 2 laps of soccer field
• HIIT 15sec sprints, then 30 sec jog (x4)
• 3 rounds shadow boxing
• 3 rounds on Heavy bag
• 3 rounds on speed ball
• 2 round of catches (partner jabs and catches, as you jab and catch)
• 2 rounds on skipping (jumping rope)
• 40 push ups
• 120 sit ups + twists + side-bends

JustinF
11-10-2004, 03:52 AM
Nice work man. Shoulder db flyes....are those lateral raises?

Coke
11-10-2004, 04:20 AM
Damn mate, looks like you are about to kick some butt - :D ...nice stuff.

TheSicilian
11-10-2004, 06:14 AM
Nice work man. Shoulder db flyes....are those lateral raises?

lol yeh preety sure der the same, dont know the names properly though

Cocoa Thanks man

TheSicilian
11-10-2004, 06:41 AM
I went out for a little bit tonight, only had a couple of drinks...Didnt stay out for aslong as what i thought i would. Only like 3 hrs.

Hah, my friend and i went to McDonalds so he could eat...lol Dam those sh1ts are tempting...but i didnt eat nothin...fuk i hate diets!

BigNic
11-10-2004, 09:03 AM
Nice work man. Shoulder db flyes....are those lateral raises?
prolly reverse flyes

TheSicilian
11-11-2004, 12:42 AM
Todays work out wasn't bad, the drop set really took the sh1t out of me hehe, which effected the amount i could lift for the rest of the workout, but it didnt affect my determination, i still pushed/pulled that one or two more that my body didn't want to do!



Thursday
Gym
Biceps

Bent-Bar arm-curls
Drop set
50kgs 1x8
40kgs 1x8
30kgs 1x10
+ 20kgs 1x5 (negatives)

Standing (Single Arm) Hammer-Curls
11kgs 1x12
12kgs 1x12
10kgs 1x7 (negatives)

Incline dumbbell arm-curls
19kgs 1x10
16kgs 1x10
14kgs 1x12
11 1x7 (negatives)

Abs

Machine Torso Twists
20kgs 2x20

Sit ups
3x40

Side sit-ups
3x40 (each side)

Dumbbell side leans
14kgs 1x50

Cardio
Round hand-held bag x 2 minutes
Stationary bicycle riding x15minutes around 150wat
Vigorous walk x15 minutes level 5.8-6.5, gradient 1.0-2.0


Meal 1: 1 bowl of Uncle Tobeys Cereal (same as yesterdays)
Meal 2: Bowl of soup with pasta and kidney beans
Meal 3: 1 Protein Shake
Meal 4: Protein cupcake
Meal 5: Quarter of a small chicken + 3 pieces of desiree small potato (roasted)

txterry
11-11-2004, 01:05 AM
Just read thru your journal.
Youre doing great .. looks like you have good back strength.
Stick with the diet even if people around you are junking out!

lilmase1153
11-11-2004, 01:44 AM
nice determination bro keep it up.. and a not a bad w/o either

TheSicilian
11-11-2004, 02:28 AM
txterry & lilmase1153

Thanks for the support!

Bruteman
11-11-2004, 04:45 AM
Oh man. It must be gettin' chilly in hell cause I'm starting to look at metric numbers and understand them. :p Nice session my man. :thumbup:

ryuage
11-11-2004, 05:27 AM
great session sic... why not add some weight on those situps.

TheSicilian
11-11-2004, 05:28 AM
Oh man. It must be gettin' chilly in hell cause I'm starting to look at metric numbers and understand them. :p Nice session my man. :thumbup:

lol
there is a link to a converter on the first page :smoke:

Thanks brotha.


on a side note, just got back from goen out again...Same friend (Mcdonalds last night guy), went to eat Pizza...i just sat there, staring at it LOL...i have got to learn to hate it...some how :help:

TheSicilian
11-12-2004, 01:10 AM
OKKKAY

well today was alright, i used alooot of energy early + it was really humid. Still no excuses!
Today did higher reps of lower weights, and alot of resistance/endurance training.

Friday
Gym
Chest

Flat bench-(Bar)
50kgs 1x12
90kgs 1x10
110kgs 1x7
50kgs till fail (resistance)

Incline-(Bar)
50kgs 1x12
70kgs 1x12
80kgs 1x10
50kgs till fail (resistance)

Decline - (Bar)
60kgs 1x12
80kgs 1x10
90kgs 1x10
60kgs til faill (resistance)

Flies (on pulley system)
OK here we did 7's a.k.a 21's
level 4
level 5
level 3
level 3 (negatives)


Boxing - Very lite
Jogged up to the end of the soccer field then HIIT
HIIT = 15sec sprint > 30 sec jog x4
Jogged back.
3 rounds shadow boxing
2 rounds on bag
40 sit ups
30 push ups


Diet
Meal 1: Uncle Tobeys cereal (same as previous days)
Meal 2: Protein shake + Protein cupcake
Meal 3: Rice with potatos and chicken
Meal 4: Baked chicken - skinless .. about quarter to half a chicken.

Tonight i am going out so i will get low-carb beer, although i hate beer (lol dont hate me for it)
ohh and i had 2 sugarfree RedBulls for energy, can someone tell me if this stuff is bad, because besides that all i drink is skim/lite milk and water/mineral carbonated water.

Coke
11-12-2004, 10:49 AM
Fine chest effort bro (don't you know??).

lilmase1153
11-12-2004, 04:08 PM
damn bro your lifts are lookin mighty strong.. right on bro man

TheSicilian
11-12-2004, 04:32 PM
Thanks fellas...well rest day today...also Little to Zero carb day...and i drunk last night :( ohhh what a night lol.

Bruteman
11-13-2004, 02:21 AM
21's with flies...feel the burn baby! :p Strong session my man.

TheSicilian
11-13-2004, 02:33 AM
21's with flies...feel the burn baby! :p Strong session my man.

lol @ your sig...

Yah the 21's were good :whip: - i love the painnnnnnnnnnnnn!


Well due to the fact i only got 3-4 hrs sleep last night today went very quick....because i slept through it lol.


ok woke up at 10:30
Meal 1: Low-to-Zero carb torteilla with grilled chicken and lettuce and tomato. + Protein shake with water
fell asleep at 3:30pm - woke up at 7pm---then dinner
Meal 2: Italian Sausages..

...and thats it lol now i have to go to work arghhh...i have also been drinking alot of water (well more then usual), around 2-3 litres.
Little to no carb day today...was easy because i slept most of it. Didn't get much protein into me though :( for the same reason.

ahh well
speak to yas later lol

TheSicilian
11-15-2004, 02:26 AM
Sat- Day off


Well i was busy yesterday, so didnt have enough time to log on, so i will post yesterdays session first. Which is legs, and i dont believe this, but i just lost my weight belt, so that has affected what i do, cause i have a bad back. ANYWAYYSSS
Sunday (yesterday)
Legs

Squats
60kgs 1x12
80kgs 1x12
100kgs 1x12
110kgs 1x12

Those leg pushes things, where you add the weight to the sides, and your seated on the floor...lol (name please?)
80kgs 1x12
120kgs 1x12
160kgs 1x12

Standing calf raises
Drop set
Level 9,6,3 1x8

Seated Calf raises
Drop set
Level 6,5,4 1x10

Leg extensions
Level 3 1x12
Level 4 1x12
Level 5 1x12

Meals on this day was screwed cause i hadnt gone shopping...so the whole day was screwed - no breakfast or protein shake or sh1t + i went to a bbq b'day party
Meal 1: A small chicken burger with lettuce and tomato
Meal 2: Two handfulls of mixed nuts + cold cuts
Meal 3: Two sausages + 1 T-Bone + Salad


Today
Monday
Back --- Dam i missed my belt today lol

Standing Barbell Rows
40kgs 1x12
60kgs 1x12
80kgs 2x12

Wide Grip pull down
40kgs 1x12
60kgs 1x12
80kgs 1x10
30kgs 1x5 (holding each one + negatives)

That little metal double handle thing (name please) - pull down
40kgs 1x12
60kgs 1x12
80kgs 1x10
30kgs 1x5 (holding each one + negatives)

Horizontal -normal Rows
Level 5 1x12
Level 6 1x12
Level 7 1x12
Level 4 1x5 negatives

Reverse sit ups
3x12

Stationairy peddeling
15 min

Treadmill - Walk
15min

Stationairy Bicycle
5 min

DIET
Meal 1: Protein bar
Meal 2: Protein shake + Half protein cupcake
Meal 3: 1 bbq'd chicken shiskebab + chicken meatload
Meal 4: Garlic Prawns




---Last couple of days diet has been a bit screwed up ...i will have to make up for it

JustinF
11-15-2004, 03:50 AM
Nice work man. Those 21's sound brutal.

Coke
11-15-2004, 08:45 AM
...do you mean the leg press, lol?? - fine efforts!!

TheSicilian
11-15-2004, 06:15 PM
...do you mean the leg press, lol?? - fine efforts!!


LLLEEEEEEEEEG PRESSSSSSSSSSSS.....bah, how did i forget that lol. :bang: :bash:

:thumbup: thanks fellaz!

TheSicilian
11-16-2004, 01:41 AM
We changed our routine days around.
Tuesday
Biceps

(Bent) Barbell arm-curl
Dropset
50kg, 40kgs, 30kgs 1x8
21's
25kg - 1 set

Incline Dumbbell curl
14kg 1x10
16kg 1x10
20kg 1x10
13kg 1x7 (negatives)

Hammer curl
10kg 1x12
11kg 1x12
12kg 1x12
9kg 1x5 (negatives)

Wasn't a too big session today, missed cardio because my legs are in pain from last sunday lol not use to it yet :whiner: . But i will make up for it on sat or sunday.

Diet
Meal 1: Uncle tobeys - cereal (same as previous)
Meal 2: half of piece of Lasagne
Meal 3: Double scoop- Protein shake (with water)
Meal 4: 4 chicken shishkebabs + sausages + chicken with corn and peas tuttut

JustinF
11-16-2004, 03:14 AM
Nice work curl jockey!

TheSicilian
11-16-2004, 03:18 AM
Nice work curl jockey! :shoot: lol :redface:

Fanks man...i like my curls....Curls, get the girls!

JustinF
11-16-2004, 03:35 AM
Coming from me, it's a compliment. ;) See the title under my name.... :D

TheSicilian
11-16-2004, 03:41 AM
Coming from me, it's a compliment. ;) See the title under my name.... :D

hah didn't notice that.

Well, an EXTRA thankyou

Coke
11-16-2004, 07:39 AM
You really want them guns, doing bi's on their own day - nice stuff.

Bruteman
11-16-2004, 04:37 PM
Strong workouts bro'.

LOL @ Justin.

txterry
11-16-2004, 05:04 PM
Good workout on the curls

TheSicilian
11-16-2004, 08:12 PM
Good workout on the curls

Thanks all...

Bout to go gym now and do chest, but the bone just uner my elbow, apart of my forearm is killling me with pain...its been hurting since yesterday - hope it doesnt affect me too hard today.

TheSicilian
11-17-2004, 01:09 AM
Ok, i bought an elbow brace thing, kind of restricting...and tight around the arms. Anyways i tried a change of method today -- went heavier then lower. I think its obvious from looking at the numbers that i can go higher, but i wanted to try this new method and didnt want to injure my elbow...i found that i got a better work out doing it this way.

BB bench press - flat
50kg 1x12 warm up
110kg 1x8
90kg 1x8
50kg 1x12 - warm down

BB Incline
90kg 1x10
70kg 1x12
50kg 1x15

BB Decline
90 kg1x12
50kg 1x15

Pulley Flys
warm up 20kg - 21's
(changed to diff. pulley machine)
Level 3 - 21's
Level 4 - 21's

Boxing
HIIT
Running Lines - 5 marks - 3 metres apart
1 min break intervals...x 5

Skipping rope
Skip for 1 min
rest for 30 sec x 3

Shadow boxing x 3 rounds

Speedball x 3 rounds


i will put up meal today...cant wait to get protein supplements next week lol i think i will be maken some crazy improvements. :read:

lilmase1153
11-17-2004, 01:50 AM
whoa right on bro.. those w/os are coming along quite nicely i might add but you already know this as it is no new news to you... great job keep it up.

JustinF
11-17-2004, 03:20 AM
Great work so far man.

Coke
11-17-2004, 05:07 AM
...doing fine bro - nice way to prevent an injury.

TheSicilian
11-17-2004, 07:06 AM
Yah thanks all for the words of encouragement...I am feeling strong, so we will see how we go.

Tommorow...well today, (its 1 am here) is tri's and forearms. See how we go with the sore arm.

TheSicilian
11-18-2004, 05:20 PM
Welllllllllll the arm caused me dramas yesterday (Thursday)
talk about pain, but i pushed through, just didnt feel i did as much as what i could of without it.

Thurs
Gym
Triceps

Flatbench BB Close-Grip
50kgs 1x12 (warm up)
90kgs 1x8
70kg 1x10
50kg 1xfail (resistance)

Skull crushes
during and after these, my arm was fcucked
50kg 1x7 (arm started giving out)
40kg 1x10
30kg 1x15

Pull downs
Level 2 1x12
Level 3 2x12

DB horizontel tricep extensions
10kg 1x10
8kg 1x10
6kg 1x10 (holding each one)


Meal 1: Cereal (same stuff as usual) + half piece of grilled sword fish
Meal 2: Protein shake
Meal 3: Half a chicken
Meal 4: Small amount of apple cake...(my naughty treat for the week :angel: lol)

didnt do cardio yesterday, so i didnt eat much.

lilmase1153
11-18-2004, 05:24 PM
nice w/o man... now keep that arm safe, and apple cake ive never heard of this before is it tasty?

TheSicilian
11-18-2004, 05:32 PM
nice w/o man... now keep that arm safe, and apple cake ive never heard of this before is it tasty?


yeh i have been applying this asian versian of deep heat...its all in asian :ninja: so i suppose its good lol.

It's working, and today i am going to wear the strap again...arms feeling ok...for now


Yeh its mad nice mayn. The apple on the top is like marinated in a sweet sauce, and its got almonds or somethen, and then there is apple in the middle :micro: ...didnt have much, but i wanted to.

JustinF
11-19-2004, 03:06 AM
NIce work despite the arm problems.

Coke
11-19-2004, 05:29 AM
Really hope the arm issue clears up for you soon here bro - good effort.

TheSicilian
11-19-2004, 06:09 PM
What a work out i had yesterday, very good, i didn't feel tyred and the arm only affected me on the first work out.


Gym
Shoulders and forearms

BB Shoulder press
50kg 1x10 (warm up)
90kg 1xfail
70kg 1x10
60kg 1x10

Rear Delt Raises with cables
Level 2 2x12
Level 3 1x12

Shrugs
140kgs 1x12
150kgs 1x10 (330lbs) (thats my new best at shrugs, and i did high reps)
90kgs 1x12
50kg 1x5 negatives (holding each raise for five seconds)

(Seated-bent-over) shoulder dumbell flies
10kgs 1x12
9kg 1x12
7kg 1x12

Forearms
Bent-bar, reverse-arm curls
15kgs 1x20
20kgs 1x15
25kgs 1x15

Barbell (behind back) curl
30kgs 1x12
35kgs 1x12
40kgs 1x12 (holding each curl)

Forearm (Cord-pulley) curl
Level 4 1x12 (warm up)
Level 6 1x12
Level 8 1x12
Level 4 1x5 (negatives)



Ok so i have preety much made improvements on every lift from last week... :strong: heh. Got very drunk last night, but am feeling preety good today, i dont know why.

Coke
11-20-2004, 07:17 AM
Like to see a bro go to the next level...keep up the good work.

TheSicilian
11-20-2004, 04:25 PM
Like to see a bro go to the next level...keep up the good work.

Heh thanks man :clap:

lol

Yesterday (Sat) Just did some cardio, uphill Hiit on the treadmill, jogging, walking bicycle riding, and sprinting lines.

Then i got drunk once more and ate a KEBAB :soapbox: BASTID lol i was drunk and didnt know what i was doing...talk about screwen up my diet lol. Hopefully it doesnt affect it that bad...Today is legs, feelin ok...got a bit of the affects from last night though lol.

Bruteman
11-21-2004, 02:06 AM
Strong shoulder pressin' chief.

You're going to do legs with a hangover?! You should get an award for that!

TheSicilian
11-21-2004, 02:40 AM
Strong shoulder pressin' chief.

You're going to do legs with a hangover?! You should get an award for that!


ehhh well didnt feel good today lol Kebab was still repeating on me.

soooo today took legs bit easier then what i initially wanted to...which doesnt make me proud. :bang:

Legs
Squats
50kg 1x12
90kg 1x12
70kg 1x10

Walking-Lounges
12kg 1x8
14kg 1x8
16kg 1x8

Leg-Press
120kg 1x12
160kg 2x12

Standing calf raises
Drop set- Level 6,4,2 1x10
Level 6 1x10 hold last one for 5 sec

Seated Calf Raises
Drop set- Level 6,4,2 1x10
Level 6 1x10 hold last one for 5 sec

Leg Extensions
Level 3 - 1x12
Level 4 - 1x10
Level 6 - 1x10

Standing-Reverse single-leg raises (not sure of name lol)
40 1x12
50 1x12
60 1x12
30 1x12

Diet - low/no carb day

Meal 1: Veal + vegetables
Meal 2: 3 sausages + very very small piece of stake - bbq'd
Meal 3: Beef + pepper sauce + Vegetables

TheSicilian
11-21-2004, 11:30 PM
Back +Abs

Wide-Grip -Lat Pull Down
40kgs 1x12
60kgs 1x10
80kgs 1x10
30kgs 1x5 (Negatives)

Close-Grip (with that little metal double handle thing) pull down
40kg 1x12
60kg 1x12
80kg 1x12
30kg 1x7 (negatives)

Bent over Rows
60kgs 1x12
80kgs 1x12
100kgs 1x12

Rows
60kgs 1x12
70kgs 1x12
80kgs 1x12
40kgs 1x5 (negatives)

Dead-Lifts (second time doing these so wanted to be careful)
50kg 1x12
70kg 1x12
90kg 1x12

Cardio
HIIT 15 minutes on Treadmill...sprint max level for 30-45 seconds, walk for a minute.

Ran lines x3

Diet
Meal 1: Bowl of usual cereal
Meal 2: bowl of rice, 99% fat free
Meal 3: Protein shake
Meal 4: 2 small pork chops, cut fat off
...still have one more meal left.

Coke
11-22-2004, 05:31 AM
Fine couple of sessions man.

TheSicilian
11-22-2004, 06:35 AM
Fine couple of sessions man.

Thanks mayn

TheSicilian
11-22-2004, 10:22 PM
Gym
Biceps

Bent BarBell - arm curls
Dropset
50kg,40kg,30kg 1x8
21's
30kg


Incline DB arm-curls
16kg 1x10
18kg 1x10
22kg 1xtill fail
14 kg 1x7 (negatives)

Hammer curls
11kg 1x12
12kg 1x12
13kg 1x12
9kg 1x7 (negatives)

Cardio
HIIT on treadmill -- 30sec-1min sprinting lvl 11-13 gradient 4.0 - 1 min rest
(18 min)
Then just 2min walk-cool down

Diet
Meal 1: quarter of a small bowl of usual cereal (ran out dammit)
Meal 2: Half a bowl of gniocchi + sugarfree "V" (its like redbull dont know if yas all have it)
Meal 3: Protein Shake

Havent finished eating, still afternoon here.

Today was alright actually cardio really took it out of me, but i felt good after it.

Coke
11-23-2004, 05:13 AM
You are really workin hard for it!! - good bicep training, nice cardio too.

TheSicilian
11-23-2004, 06:34 AM
You are really workin hard for it!! - good bicep training, nice cardio too.


Yah, thanks man, each day i try to make sure i push harder then the day before.

TheSicilian
11-23-2004, 10:27 PM
Wed-
Chest n Abs

Flat bench
120kg 1x5
100kg 1x10
90kg 1x10
50kg 1x12

Incline
100kg 1x5
70kg 1x15
50kg 1x12

Decline
90kg 1x10
70kg 1x15
50kg 1x12 (negatives)

Cable-Flies
20KG 21'S
30KG 21'S
40KG 21'S
20KGS 10low,10med,15high

Abs
Sit ups- 20 normal, 40side, 40 side = 100
Leg raises- 25x4 = 100
Weighted-seated, abs-twist: 50 each side = 100
Decline-situps - 25x2 = 50
Side rolls with DB = 50
Torso twists with 3kg medicine ball = 50
Elbow to opposing knee sit-ups = 50

Total situps = 500

Cardio
HIIT total = 10 min, comprised of;
30sec-1min sprinting: 1min-1:30 walking

Bit of punching the bag for bout 2 minutes.


And i will post up diet later.
Today was preety good, done quite abit. Feel good after it, but tyred lol.

Coke
11-24-2004, 05:06 AM
Real nice chest and abs training, covered all bases...looks like you are after the 6 pack - ;)

TheSicilian
11-24-2004, 05:46 PM
Real nice chest and abs training, covered all bases...looks like you are after the 6 pack - ;)

Thanks man - lol @ the 6 pack - yeah i am after it, but it seems to always be the one that gets away.

lilmase1153
11-25-2004, 01:02 PM
chest and abs isnt that an oxy moron.. haha j/k there mate.. dont worry your 6 pack wont be the one that got away..

TheSicilian
11-27-2004, 09:59 PM
lilMase - lol we will see how it goes


Well i did to triceps on friday, but because of certain things i didn't have time to post up the routine, and now i forgot exactly what i did lol.

Sat-day off


Today sunday
Well had to work last night, got home at about 4- and had a family lunch today, so woke up at 10 am, to give me enough time to get to the gym work out, and get to the lunch.

Legs
Squats-
50kg 1x10
100kg 1x8
90kg 1x12
80kg 1x12
50kg 1x12

Leg Press
200kg 1x12
160kg 1x12
120kg 1x12

Standing calf raises
Drop set- Level 7,5,3 1x10
then Level 6 1x10 hold for 5 sec on last rep

Seated calf raises
Drop set- Level 7,5,3 1x10
then Level 6 1x10

Leg extensions
Level 7 (highest is level 8 which i can do but not as many reps) 1x12
Level 5 1x12
Level 3 1x12

Single-Standing-Reverse leg raises (not sure of name)
70kg 1x12
50kg 2x12

Diet lol today my day off, i ate preety much everything at lunch, but i didn't have too much of each thing like i use to...

Coke
11-27-2004, 10:09 PM
dAMN good leg session, real fine work.

JustinF
11-29-2004, 03:09 AM
Nice few sessions in here mang. Great work.

TheSicilian
11-30-2004, 05:23 AM
Ok well yesterday monday, back again forgot to write what i did so lol yah. Forgot it specifics lol...


TODAY
BICEPS
BB Preacher Curls (nowhere nears as much as Justins in his Pic)
55kg 1x8
45kg 1x10
40kg 1x12
35 1x5 (negatives)

Seated DB curls
20kg 1x8 each arm = 16
18kg 1x10 each arm = 20
16kg 1x12 each arm = 24

Standing cord/pulley bicep extensions
20kg 1x12
30kg 1x12
40kg 1x12
20kg 1x5 (negative)

ryuage
11-30-2004, 05:37 AM
might not be nowhere near justin but those are some heavy poundages... great work

TheSicilian
11-30-2004, 05:45 AM
ohh forgot to put Measurements up

right Bicep 17.5"
left Bicep 17.7"

Quads 24.5"

Calves 17.5"

Chest 49.8"

TheSicilian
11-30-2004, 05:48 AM
might not be nowhere near justin but those are some heavy poundages... great work


Thanks brotha

JustinF
12-01-2004, 02:40 AM
might not be nowhere near justin but those are some heavy poundages... great work

:withstupi

Nice work mang.

Coke
12-01-2004, 05:07 AM
You have got some size already, don't you??

TheSicilian
12-01-2004, 05:44 AM
You have got some size already, don't you??

ehh i am nothing spesh...YET :thumbup:

Thanks all for the encouraging words...

Well today i completely screwed both arms doing chest...my arms just gave out now my forearms are in pain...feels like the bone is aching. I dont know what it is, maybe i should be getting more calcuim :scratch:

JustinF
12-01-2004, 06:39 AM
Or maybe go get it checked out if it hurts that bad. ;)

What happened? You were pressing and your muscles gave out? Did you drop the weight on your chest?

TheSicilian
12-01-2004, 07:17 AM
Or maybe go get it checked out if it hurts that bad. ;)

What happened? You were pressing and your muscles gave out? Did you drop the weight on your chest?


Yeh i think i will get it checked out, its like someone is trying to snap my bone verrrryyy slowly lol.

Umm, well i was doing DB bench, 45kg, on about the 6th rep my right arm just locked, then dropped, i was able to regain control of it then i pushed through till i think 8 or 11 reps...i put the weights down and my forearms were aching, then i picked up the 40kgs did a set of 11, put em down, by the 35kg i could only get out 8 and my arms were in that much pain that i had to stop...i gave a few pushes on the fly machine, but to no prevail.

I just took 2 pain killers, i tried going without them...lasted 12 hrs lol ---i don't like taking pain killers, the body should naturally be able to heal things and the mind overcome the pain...but screw that.

Anyways, i think i will make an appointment with the doctor soon, i was told that i should take a day or two off gym because i have been going 6-7 days a week...i think i will give tommorow a miss, and just do cardio.

JustinF
12-02-2004, 02:49 AM
Hope all goes well with the doc.

Bruteman
12-05-2004, 01:17 AM
Hey man. Hope the arms are alright.

TheSicilian
01-17-2005, 10:50 PM
Wellllllllllll....internet situation is a bit of a ball breaker at the momment, so i am usen my brothas atm, thus i can't update my journal till i fix up my computer. Got a new training partner, new routine and DAMMMMM i am in pain...over the christmas holidays i benched 130kgs (roughly 290lbs) i can now shrug 190kgs (roughly 420 lbs) Leg press 300kgs (roughly 660lbs) and thats about all i can remember...i am dropping the bench to about 120kgs for technique. Started diet back up yesterday, i droped 5 kilos throughout my last journal, but put it back on after the diet stopped lol, but atleast i know how to loose weight now, so i am not as concerned.

iLUDEd
01-22-2005, 06:20 PM
do you get the pain only when you lift? might want to take a week off or two to let it heal up, those are some pretty big lifts your doin.

lilmase1153
01-22-2005, 07:52 PM
damn bro your lifts are lookin good.. get that comp fixed so you can get back to posting

Bruteman
01-22-2005, 09:36 PM
damn bro your lifts are lookin good.. get that comp fixed so you can get back to posting
:withstupi




Like I have room to talk. :p

JustinF
01-24-2005, 06:48 AM
Yeah, those lifts look strong. Nice work.

TheSicilian
01-27-2005, 09:34 PM
Thaaanks...i find out that pain in my tendans is tendanitis (sp.?)
Leg press is up to 340kgs (about 750lbs) set of 8...so i am improving in strength in my legs. and i did 60kg bb bicep curls (a bit over 130 lbs) but fukn tendan pain became to unbearable, so couldnt finish my set, only got 6. So i wont be doen that for a while, doctor said to still work out but do lighter weights or use a different technique, i find with dumbells bicep curls i dont get the pain.

lilmase1153
01-28-2005, 02:06 AM
damn bro sucks to hear about your tendonitis.. but there are ways around stuff like that i got it in both knees and i just have to warm up longer than most and loosen them up a bit... anyways your lifts look great man so start posting full w/os :-)

Coke
01-28-2005, 05:19 AM
...wishin you the best bro, hope it all clears for you - want to see you back to it.

Bruteman
01-30-2005, 12:40 AM
...wishin you the best bro, hope it all clears for you - want to see you back to it.
:withstupi

Yeah, what the little weak guy said. :hide:

TheSicilian
02-09-2005, 11:03 PM
ALLright well i got time and a computer to post up today:)

Yesterday was legs

Squats
60kgs 1x12
160kgs (about 350lbs, my new record)1x8
140kgs 2x12
100kgs 1x12

Leg press (didn't go too heavy on press today, but made sure i had the technique down to pat)
190kgs 1x12
270kgs (about 600lbs) 3x12

Hamstring curls (or whatever u call them)
40kgs 1x8
50kgs 1x12
60kgs 2x12

Standing calf raises
Single leg 8x each leg +15 both leg @ 50kgs x 3 sets

Seated/diagonal calf raises
120kgs 3x12
120kgs 1x10 holding for ten seconds.


Yesterday was a preety good day for legs, i made some gains, and for some excersises i dropped weight to work on my technique.

Today is shoulders...ill get back to yas on that one.

lilmase1153
02-09-2005, 11:05 PM
yeah that was a nice leg day my friend.. very nice squats and leg press..

Bruteman
02-10-2005, 05:14 AM
Geesh! Awesome squatting bud. Way to keep at it.

Coke
02-10-2005, 05:18 AM
Geesh! Awesome squatting bud. Way to keep at it.

...no doubt, doing damn good - Nice to see it.

JustinF
02-13-2005, 12:40 PM
Looks good mang. I feel your pain with the tendonitis. :(

TheSicilian
02-22-2005, 05:31 AM
HaHa the internet is back n running...well for the time being. So for the rest of this week i can type up, i am taking sat - tues off from the gym for a break...I am starting my cut on Mon, so i will have to still do cardio on those days---Hopefully i get the cut right...i am planning to do it over 3 months so only loose minimal muscle mass/strength...Going to get hydroxy cut (which is the best fat burner we got down here, ephedrine is banned) Not going to use it till about the 2nd week into the cut...first to weeks i am going to get my diet right and start back up cardio, then each week i will start cutting calories till about 2000 calories a day, then ill stop there i think...40 min of cardio a day + diet + hyrdroxy cut +green tea :) should do it...


ATM
My measurements have changed from

right Bicep 17.5"
left Bicep 17.7"

Quads 24.5"

Calves 17.5"

Chest 49.8"

TO (this was straight after pump)

L. Bicep = 18"
R.Bicep = 18"

Chest = 50"


---forgot to write down the other measurements
so got to update that before the cut

JustinF
02-26-2005, 05:21 PM
Nice progress man! Good work.

TheSicilian
02-27-2005, 05:36 PM
:shoot: Thanks Justin

alright Today is first day of the diet...i Woke up, and on an empty stomach did the following

15 on Stepping machine, alternating levels
15 Treadmill...@ 3.5-4.5 incline
1 min walking
1 min running level 10
1 min walking
1 min running level 10.4
1.min walking 1 min run level 9
rest walking level 6
5 min bike level 5
and roughly 5 min skipping

Then came home took hydroxycut, had shower, then took multivitamin and flax seed oil with breakfast of
1 bowl of Pourage + Coconut and Pinapple Juice

thats what i am up to, i am about to have my second meal now...i will post again at the end of the day.

Coke
02-28-2005, 05:05 AM
Excellent stats...the measurements you took show great size and proportion - :thumbup:

lilmase1153
02-28-2005, 10:01 AM
Excellent stats...the measurements you took show great size and proportion - :thumbup:
great job bro

TheSicilian
03-01-2005, 01:03 AM
ok yesterday was ok...but DAMMMnnn i was hungry later on at night...

Today

woke up, went to Gym to do cardio
-15 min treadmill
1 min walk
30 sec run
30 sec walk
30 sec run
30 sec walk
30 sec run
rest of it was level 6 walk with level 4-9 incline

10 min stepper thing
level 4-6

5 min on the bike


Didnt do as long cardio today, had alot to do at university in the morning so had to cut it short but still got a good session, i felt stuffed.

ok
*after cardio*
Hydroxy cut
Meal 1: Pourage/oats w/ 2 scoops of protein w/milk +flax seed oil + multi vitamin
Meal 2: 1x Sushi roll thing - rice, cucumber, salmon + wishtoshire
Hydroxycut
Meal 3: Scrambled egg with continetnal frankfirts
Meal 4: Mixed beans + Chicken breast
(ill add one more meal soon)

TheSicilian
07-27-2005, 09:50 PM
HAH back from a long hiatus...

wellllll
lost 20kg, bout 45 pound in 12 weeks :) when i stripped, now offseason, and put on 10 kilos.
Will have to start a new journal :) for a new goal