Page 5 of 6
Posted: Wed Mar 23, 2011 5:50 pm
by IRONCHEST
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
Posted: Thu Mar 24, 2011 4:03 pm
by IRONCHEST
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
Posted: Thu Mar 24, 2011 7:57 pm
by RobRegish
God this is one of my favorite logs..
Solid IronChest...
Posted: Sat Mar 26, 2011 8:22 am
by IRONCHEST
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
Posted: Sat Mar 26, 2011 8:32 am
by RobRegish
Cooked meals = good
Keep up the
great work IRONCHEST!!!
Posted: Thu Mar 31, 2011 4:57 pm
by IRONCHEST
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
Posted: Thu Mar 31, 2011 9:59 pm
by RobRegish
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
Posted: Fri Apr 01, 2011 12:56 pm
by IRONCHEST
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
Posted: Fri Apr 01, 2011 5:05 pm
by IRONCHEST
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
Posted: Sun Apr 03, 2011 4:32 pm
by IRONCHEST
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
Posted: Mon Apr 04, 2011 5:29 pm
by IRONCHEST
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
Posted: Tue Apr 05, 2011 4:48 pm
by IRONCHEST
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
Posted: Tue Apr 05, 2011 8:12 pm
by RobRegish
If you feel good... I/we feel good
Great work doing it justice, IRONCHEST!!
Posted: Wed Apr 06, 2011 4:46 pm
by IRONCHEST
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