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No workout today

Diet :

Milk 250 Cals
Protein Shake 250 Cals
Fruit 100 Cals

Chicken Butty 350 Cals
Crisps 100 Cals

Chicken Curry 350 Cals
potato 200 Cals
Rice 100 Cals

Milk 250 Cals
Choc 100 Cals

Total Cals 2050 Protein 170G Protein

Have a good weekend all

Deload workout #3 Dec Bench 90kg 5x5 20% less SHoulder Press 20kg 5x5 Pressdown 50kg x 1 Static hold 12 seconds Light Pullovers 20kg x 8 Diet - Protein Shake 250cals Fruit 150 Cals Chicken Butty 350 Cals Crisps 150 Cals Protein Shake 250 Cals Fish 500 Peas 50 Chips 150 Cals Milk 250 Cals Total Cals ...

Another rest day so no workout,

Diet

Protein shake 250 cals
Fruit 250 Cals
Chicken breast butty 350 cals
crisps 250 cals
jacket potato 300 cals
beans 50
cott cheese 100 cals
cheese 25
milk 250 cals

Total cals 1900 120G Protein

a little under 2190 target but meh

After a rest day yesterday, i was back in there today. Workout: Deload Squats 5 x 5 @80%Rm 90kg 1 Arm rows 5x5 Negative pull ups 5 x 1 Preacher 1 x 17.5kg 10 sec hold 1 x 20kg 10 sec hold Diet. Protein Shake 250 Cals Fruit 250 Cals CHicken & Bacon sandwich 500 cals Crisps 100 Cals Protein Shake ...

after a couple days of rest - i'm now on the cruise stage of the BP. Workout Decline bench 5x5 90kg Shoulder Press 5x5 20kg Pressdown 50kg x 1 12 second hold All lifts - slow and controlled, Diet Milk 250 Cals Protein 250 Cals Chicken Wrap 300 Cals Crisps 100 Cals Protein 250 Cals Pasta Bolognese 60...

Workout Changed the order of lifts due to equipment availability, this plus lack of spotter meant i couldnt beat last week's record high on my dec bench but i added reps and weight elsewhere. disappointed with that but i made up for it :P Incline DB 42.5 kg x 8 Flyes 22.5kg x 8 Dec Bench 110kg x 5 1...

Another day, another shilling.

Diet:

Milk 250 Cals
Protein Shake 250 Cals
Fruit 200 Cals

Chicken butty 350 Cals
Crisps 150 Cals

Yorkshoire pudding 150 Cals
Potato 150 Cals
Veg 50 cals
Gravy 50 cals
Chicken 250 Cals

Protein Shake 250 Cals

Total 2250 Cals 200 G Protein

Workout tommorow

Another rest day so just rest or stress in my job :evil: ANyway diet was as follows: Cereal + milk 250 Cals Protein Shake 250 Cals Fruit 50 Cals CHicken & Bacon sandwich 350 Cals Crisps 100 Cals Protein Shake 250 Cals 1.5 Jacket Potato 300 Cals Beans 100 Cals Cott Cheese 100 Cals Other 100 Cals ...

Back & Legs workout today - (HIT style still) Workout CG Underhand Lat pull down 70kg x 6 Straight armed Lat down 85kg x 6 BB rows 110kg x 6 110 x 4 Shrugs BB 120 kg x 6 Leg Extensions 80kg x 6 Calf raises 90kg x 6 100kg x 4 Leg Press 160kg x 6 200 x 4 Deadlifts 130kg x 5 Feels good :P Diet Cere...

another rest day


Cereal + milk 250 Cals
Fruit 300 Cals

Chicken sandwich 350 Cals
Crisps 150 Cals

Protein Shake 250 Cals

Tuna/chicken Pasta bake 500 cals
potato 150cals
veg 50 cals
milk 250 cals

protein shake 250 cals

Total cals 2500 Protein 195g Protein

Sunday - no workout.

Cereal + milk 250 Cals
ProteinShake 250 Cals
Fruit 200 Cals

Chicken breast Fajitas 750 Cals
Crisps 200 Cals

Protein Shake 250 Cals

Total cals 1900 150G Protein.

500 under target, just dont feel hungry

No workout today :? Diet was follows: Cereal + Milk 250 Cals Protein Shake 250 Cals Fruit 300 Cals Chicken & Bacon 575 Cals Crisps 250 Cals Milk 300 Cals CHicken and Bacon with low fat mashed potato 300 Cals Wedges 100 Cals Veg 50 Cals Protein Shake 250 Cals Total Cals 2550 Protein 180G Protein

Excellent!!! "Mixelflick" saw something though.... something he wanted you to be aware of. So he called me, right? Here's what he said: "Tell IRONCHEST to consider re-arranging his exercise template to place the isolation exercises last, vs. first in the workout... where they might b...

wowsers, been away on business for a few days so away from internet access. Anyways - today was a workout day :) Workout as follows: Flyes 22kg x 6 Dec Bench 110kg x 8 120kg x 4 Inc DB 42.5kg x 4 Lateral raise 12kg x 6 Shoulder Press 22kg x 6 BB Curl 40kg x 6 40kg x 5 Pressdown 40kg x6 40kg x 5 Diet...