IRONCHEST's introduction to the BP and the family!!

IRONCHEST · Post by **IRONCHEST** » Wed Mar 23, 2011 5:50 pm

Another day .. no workout, just rest

Diet:

Cereal + Milk 250 Cals
Protein 250 Cals
Fruit 300 Cals

Chicken and Bacon butty 500 Cals
Crisps 250

Milk 250 Cals
Protein Shake 250 Cals

Fries 300 Cals
Chicken Breast 400 Cals
Pitta Bread 150 Cals

Total Cals 2900 220G protein

IRONCHEST · Post by **IRONCHEST** » Thu Mar 24, 2011 4:03 pm

Another day, another workout.

Chest/Shoulders/Arms - H.I.T

Flys 22kg x 6
Decline bench 110kg x 6 110kg x 4
Incline DB 42.5kg x 6

lateral Raises 12kg x 6
Shoulder Press 24kg x 6

BB Curl 40kg x 6 40kg x 4
Pressdown 40kg x 6 40kg x 4

Diet:

Cereal + milk 250 Cals
Protein Shake 250 Cals

Chicken Sandwich 350 cals
crisps 100 Cals

Chicken breast roast 250 Cals
Veg 100 Cals
Potatos 100 Cals
Yorkshire pudds 150 Cals
Gravy 100 Cals

Milk 250 Cals
Choc 150 Cals

protein Shake 250 Cals
Total Cals 2300 200G Protein

+EFAs, Multi, BCAA

RobRegish · Post by **RobRegish** » Thu Mar 24, 2011 7:57 pm

God this is one of my favorite logs..

Solid IronChest...

IRONCHEST · Post by **IRONCHEST** » Sat Mar 26, 2011 8:22 am

Day off from the gym again - not used to allthis free time

not complaining though

Wasnt feeling great so didnt have a proper day of meals really !!

Diet as follows:

Cereal+Milk 250 Cals
Proetien Shake 250 Cals
Fruit 200 Cals
Subway - wheat roll with chicken breast + salad 500 cals

Milk 500 Cals
Protein Shake 250 Cals

Cheese & pickle sandwich 500 Cals
Crisps 200 Cals

mars 150 Cals

Total Cals 2800 180G protein

Might actually have a cooked meal tomorow lol

+EFAs, Multi & BCAA

RobRegish · Post by **RobRegish** » Sat Mar 26, 2011 8:32 am

Cooked meals = good

Keep up the great work IRONCHEST!!!

IRONCHEST · Post by **IRONCHEST** » Thu Mar 31, 2011 4:57 pm

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, per the BP is dialling in terms of calories so is as follows:

Cereal+Milk 250 Cals
Fruit 250 Cals
Protein Shake 250 Cals
CHicken Breasts on bread 400 Cals
Crisps 200 Cals
Pasta Bake with Tuna Veg 600 Cals

Milk 250 cals
Choc 150 Cals

Protei nShake 125 Cals

Total Cals 2475 Cals 175G Protein.

Few rest days now

RobRegish · Post by **RobRegish** » Thu Mar 31, 2011 9:59 pm

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 be robbing IRONCHEST of putting his trademark fire, energy and drive into the big compound lifts!!!"

That's what he said, anyway...
_____________________________________________________________

Dec Bench 110kg x 8 120kg x 4
Inc DB 42.5kg x 4
Flyes 22kg x 6

Shoulder Press 22kg x 6
Lateral raise 12kg x 6

IRONCHEST · Post by **IRONCHEST** » Fri Apr 01, 2011 12:56 pm

RobRegish wrote: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 be robbing IRONCHEST of putting his trademark fire, energy and drive into the big compound lifts!!!"

That's what he said, anyway...
_____________________________________________________________

Dec Bench 110kg x 8 120kg x 4
Inc DB 42.5kg x 4
Flyes 22kg x 6

Shoulder Press 22kg x 6
Lateral raise 12kg x 6

tell him, noted for next time, and thanks

IRONCHEST · Post by **IRONCHEST** » Fri Apr 01, 2011 5:05 pm

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

IRONCHEST · Post by **IRONCHEST** » Sun Apr 03, 2011 4:32 pm

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

IRONCHEST · Post by **IRONCHEST** » Mon Apr 04, 2011 5:29 pm

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

IRONCHEST · Post by **IRONCHEST** » Tue Apr 05, 2011 4:48 pm

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

Diet

Cereal + Milk 250 cals
Fruit 300 Cals
Protein Shake 250 Cals

Chicken butty 350 Cals
Crisps 150 Cals

CHips 250 Cals
CHicken 350 Cals
Pitta 150 Cals

Milk 250 cals
Protein Shake 125 Cals

Total Cals 2425 Protein 190G

RobRegish · Post by **RobRegish** » Tue Apr 05, 2011 8:12 pm

If you feel good... I/we feel good

Great work doing it justice, IRONCHEST!!

IRONCHEST · Post by **IRONCHEST** » Wed Apr 06, 2011 4:46 pm

Another rest day so just rest or stress in my job

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

Total Cals 1850 160 G protein

650 Spare cals - will likely have a cheese n pickle sandwich to get my cals to 2500