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Colstreamer's 2012 transformation contest log

I'm feeling much better now. I'm gonna rest over the weekend and start again Monday. Moderate weight. :)

Diet later......
 
Get on it bro and KTS.
Hey you and Donna should meet for a workout simetime bro.
Would be good for both of yous!
And then go have a steak after of course.
You cant be that far away from each other.....England isnt terribly big....ok Ima gonna shut up now.
 
He's 400+ miles away. But I do visit the big city to see my gfs bro. So may have to organise a session some day.
 
zedhed said:
Get on it bro and KTS.
Hey you and Donna should meet for a workout simetime bro.
Would be good for both of yous!
And then go have a steak after of course.
You cant be that far away from each other.....England isnt terribly big....ok Ima gonna shut up now.
Click to expand...

LOL! you playa you!
 
LOL so you split it down the middle. 200 miles isnt that far.....
 
zedhed said:
Get on it bro and KTS.
Hey you and Donna should meet for a workout simetime bro.
Would be good for both of yous!
And then go have a steak after of course.
You cant be that far away from each other.....England isnt terribly big....ok Ima gonna shut up now.
Click to expand...

Not terribly big? Lol, well you couldn't fit it all in your living room!
 
dmk777 said:
He's 400+ miles away. But I do visit the big city to see my gfs bro. So may have to organise a session some day.
Click to expand...

It's only about 5 hours on the train....
 
johnnyrockit8665 said:
CS how you doing brother? Did you give up on big Kev?
Click to expand...

Very well now thanks. :)
I've had to give up on him. All he'd do was talk about how much he could bench. I teased him that I was getting stronger than he a few months back to get him in the gym. But he doesn't want to listen, I told him years ago to ditch the sauna suit, change his diet and do other exercises than the bench but he just doesn't want to get it. I explained exactly why he should do fasted cardio in the morning on his off days..... He phones me on his second day off saying "I done the cardio, I had something to eat before. That's alright isn't it?" I put a lot of time, effort and thought into coming up with a training plan that would work for him and all he could say was "but I wanna bench.." or "but I don't want my bench to get weak"

I dispair, I really do. He's very strong but no discipline or will power. Genetically gifted but with no desire to realise his potential. I think I was more concerned with his development than he was. I explained everything to him, no one did that for me, I had to spend ages reading and reading for all my info.

So now I'm putting all my time and effort into my own training, I've had a few days off due to a minor injury in my back. Now I feel good to go. Got an appointment with a foot specialist tomorrow, the podiatrist has ok'd me to increase weight ever so slightly. So I'm planning on tearing it up as soon as possible. If Kev wants to train them good, but I'm not going to drag his huge ass in the gym, it's just too much effort especially after his ridiculous 2nd 1rep max attempt on Friday.
 
Wow, looks like I needed to get something off my chest!

Ok so diet for the past few days, while I was off I basically had the same meals but took out the majority of the carbs as I was resting and didn't need so many.

Wednesday 08/Feb/2012
Breakfast 0900
3egg whites 1 egg scrambled
Cup of tea

Snack 1000
Protein drink

Lunch 1200
Homemade burger
0.5 litre water

Snack 1600
2 apples
0.5 litre water

Dinner 2000
2 chicken breasts
Green leaf salad
1.5 litre water

Before bed 2200
Protein drink

Total cals for the day 2,432
Carbs: 38% 240g
Fats: 27% 75g
Protein: 35% 216g

Thursday 09/Feb/2012
Breakfast 0900
2egg whites 1 egg
Cup of tea

Snack 1100
Protein shake

Lunch 1330
Pork pie
1 litre water

Snack 1700
Protein shake

Dinner 2030
2 pork chops fat removed
Green leaf salad

Total cals for the day 1,818
Carbs: 33% 153g
Fats: 38% 61g
Protein: 29% 176g

Friday 10/Feb/2012
Breakfast 0730
3 eggs scrambled
100g beans
Large americano no milk or sugar

Snack 1000
Tuna sandwhich
0.5 litre water

gym

Post WO 1300
Protein drink

Lunch 1430
1 cup brown rice
65g tuna
2 slices wholemeal bread
1 litre water

Snack 1700
Protein drink

Dinner
2 chicken breasts
Green leaf salad
1 litre water

Total cals for the day 2,384
Carbs: 33% 200g
Fats: 32% 86g
Protein: 35% 207g
 
Seeing the specialist today, with a bit o' luck I'll have the go ahead to squat heavy! Fingers crossed. :)
 
Great news! According to the podiatrist I have one leg longer than the other and he reckons my right foot is turning over to compensate for my right leg being longer. So, I have yet another insert for my left shoe to lengthen my left leg. I can slowly increase my squat and deadlift weight and I'm back at the podiatrist in 4 weeks time for a check up. :) result.
 
Wow bro I have same problem but my spine curves to compensate I used to get sciatica all the time and that was the cause. The shoe thing should fix it for you. Good news though that it's not too serious. : )
 
My brother gets sciatica, maybe he has a similar problem? I had back problems for years although I believe that was due to excessive kicking with not enough ab work to balance it out. At least I got the go ahead for squats and deads. Won't be going over 50kg mind...

I got another sample of d-test powerchews in my order, nice little bonus especially as I love them li'l bad boys, I wouldn't ever buy them though, I'd just sit there and chew through 'em like sweets!
 
My Pre Workout contains 1 Apple,a Box of Raisind *oz and and a Scoop and a Half of N2KTS you will keep going & going,thats the best i have ever used.
 
Hey CS glad to hear that at least you know whats up and are on the road to getting it squared away. As I understand it most peeps have one leg longer then the other. I guess its a matter of how much tho.
Good luck with it bro and KTS!!
 
RADAR said:
My Pre Workout contains 1 Apple,a Box of Raisind *oz and and a Scoop and a Half of N2KTS you will keep going & going,thats the best i have ever used.
Click to expand...

I normally have a couple of bananas, I can really tell the difference. I'll give the apples and raisins a go and some N2KTS when I get some... :)
 
zedhed said:
Hey CS glad to hear that at least you know whats up and are on the road to getting it squared away. As I understand it most peeps have one leg longer then the other. I guess its a matter of how much tho.
Good luck with it bro and KTS!!
Click to expand...

Yeah I'm glad too. Gonna be increasing my squat by 2.5kg every WO now. See how it goes. :)
 
Apples and raisins my fave I chuck a few grams of each and almonds in a bowl of porridge with creatine and a table spoon nutella. That's rocket fuel for pre workout lol
 
I slice up bananas into a bowl of porridge. :) there's creatine in my protein powder so no need to add any more.....

Gonna have to order myself some N2KTS sounds like a sweet li'l preWO by all accounts.
 
Colstreamer said:
I slice up bananas into a bowl of porridge. :) there's creatine in my protein powder so no need to add any more.....

Gonna have to order myself some N2KTS sounds like a sweet li'l preWO by all accounts.
Click to expand...

I love it, kinna like adding some Nitro to your Training.
 
Right, I've had several days off to rest my back and now it's time to get back in there and kill it!!!! Today I'm planning on a weight circuit like I did last week but also gonna see if I can bang out some bag work as well. :)
 
brittneyleigh79 said:
Hope you have another great work out!! Glad your back to health!!

Brittneyleigh79
Click to expand...

Had a brilliant workout thanks. :) really tore it up in there today!!!
 
Outstanding bro!
Really sincerly glad to hear your back man.
 
Thanks for the words of support guys! :)

Had a great WO today!

WU
Dips 4x8 @ BW

Bench press
1x8 @ 80kg

Barbell row
1x8 @ 65kg

Ok so this isn't quite how I did it. The first set of exercises I did before the 2x1 minutes of BW exercises I did as a circuit, after one set on one exercise I moved on to the next and continued round till I had completed a certain number of reps per exercise, no set number of reps per set or number of sets per exercise.

Work
Squat
1x10 @ 42.5kg
3x10 @ 40kg - 40 reps total

Flat bench
2x8 @ 90kg
1x8 @ 100kg
1x6 @ 105kg - 30 reps

Chin ups
1x5 @ BW
2x6 @ BW
1x4 @ BW - 21 reps total

Barbell row
1x8 @ 75kg
2x6 @ 80kg
1x5 @ 80kg - 25 reps total

1 minute burpees (what a b*stard!)
1 minute squat thrusts.

Incline bench
1x5 @ 75kg
1x5 @ 77.5kg
1x4 @ 77.5kg - 14 reps total

OHP
2x8 @ 45kg
1x8 @ 47.5kg - 24 reps total

Lunges
2x8 @ 15kg - 16 reps total

Upright row
1x8 @ 40kg
1x8 @ 45kg - 16 reps total

Now as you may be guessing, I didn't quite finish my second circuit, I ran out of time and had to cut it short. Still, that was 1 hour and 10 minutes training. Can't be bad! :)

I was a little ginger on the back exercises because of the injury from last week but everything was fine :D
 
zedhed said:
Outstanding bro!
Really sincerly glad to hear your back man.
Click to expand...

Thanks bro! Hope you're mending well? How're the ribs? I've only ever had one broken but that was a killer on its own.
 
Right, just did some cardio before leaving work.

5 mins warm up on bag.

1 min max effort
5 mins moderate to easy pace
1 minute rest. - repeated 4 times, 32 mins total. :)

I was punching and kicking for the max effort as well as the 5 mins mod-easy pace. Stretched during rest periods.

British championships here I come!!!!!!
 
Ok, diet today was crap I'm afraid. I couldn't face eggs for breakfast again and somehow forgot my lunch.... As it was valentines day I took my girl out for dinner. Had me a big ole steak, pâté and 3/4 bottle of rose wine.

In total I had 2,470 cals today.
Carbs: 43% 223g
Fats: 25% 58g
Protein: 31% 166g

Ok so this isn't good enough. I need more protein and less alcohol! Lol. Ok I had a cheat day. No choice really and I gotta say, I think I did enough in the gym to make up for the food!

Happy valentines day everyone!

Let's get the lovey mushy stuff out the way so we can get back to killin it tomorrow! :D
 
badboybounce said:
Nice numbers col mate thats a good bench
Click to expand...

Cheers Bounce mate. My max is like 125 at the mo aiming for 150. Fcukin impressed with your previous 175!
 
Aye mate that wa 5 or 6 yr ago my bench goes up pretty quick,i should b pushin 130 in 4wks,once im kinda half way im gonna start puttin vids up of max lifts,good to get response to technique etc well haha if i can keep at it,was struggling bit
 
I'd like to hit 130 by the end of this. I seem to go in spurts, hardly any strength gain for ages then bang! Up it goes. Lol.
 
Thanks, I'm still a little ginger on my back, don't wanna re-strain it! Gonna be hitting back later today :D hopefully get those numbers back up.
 
Ok regular back day. I'm still doing legs each workout as I can't go heavy yet thanks to me foot!

WU
Pull ups
2x8 assisted -20kg
1x5 @ BW

Work
Pull ups
3x5 @ BW
1x4 @ BW
2x3 @ BW

Chin ups
3x5 @ BW

Barbell row
1x5 @ 65kg
1x5 @ 70kg
1x5 @ 75kg
1x5 @ 80kg
1x5 @ 82.5kg
1x5 @ 85kg

Squat
1x20 @ 40kg
1x20 @ 42.5kg
1x20 @ 45kg
1x20 @ 47.5kg
1x20 @ 50kg

What a b*stard! 100 squats is no joke! :D
 
Thanks :) I must say, I'm a bit disappointed with the pull ups. For some reason I just can't seem to break 5 at the moment. So I'm not adding weight till I can do at least 8!


Defeat is the stepping stone to victory.
 
johnnyrockit8665 said:
I am in the same boat brother. Take it easy till you know for sure it is healed I am trying to do the same!lol
Click to expand...

Yeah I'm being a tad weak on back exercises at the moment... Better safe than sorry!


Defeat is the stepping stone to victory.
 
I was planning on some bag work after work tonight but decided against it. Bag work seriously takes it outa you and too much can be detrimental. I'll be sparring tomorrow night so want to be reasonably fresh for that.

Diet later.....


Defeat is the stepping stone to victory.
 
Hey bro I am exactly the same on the Pull Ups. It must be something to do with strength to weight ratiio...
All that back and forth conversation between your English takes a bit of concentration to follow....:evil:

Your workouts are looking dam killa bro. Good for your on that man. I am thinking we should see a huge diff in your at the end.
Good luck bro!
 
Hey bro Kev be MIA?
 
zedhed said:
Hey bro Kev be MIA?
Click to expand...

Yeah bro, I'm annoyed with him, he wasn't listening to anything anyone told him, seems to think he knows best. Went and did 1 rep max twice in one week and pulled a muscle somewhere. I'm fed up of explaining things to him only to have him completely ignore it. :( its sad really, he has so much potential but no desire to realise it.


Defeat is the stepping stone to victory.
 
Looking great, keep it up .. You guys are working your rears off and I appreciate all the hard work and effort each of you are putting in these logs.
 
Arabian said:
Looking great, keep it up .. You guys are working your rears off and I appreciate all the hard work and effort each of you are putting in these logs.
Click to expand...

Thanks! Gotta say, I'm loving the extra motivation right now! :D


Defeat is the stepping stone to victory.
 
Diet for 15/Feb/2012

Breakfast 0830
2 slices while meal toast
4 eggs scrambled - I keep forgetting to separate the bloody yolks!!
100g beans
Large skinny latte

Snack 1100
2 bananas
0.5 litre water

Gym 1200

Post WO 1315
Protein shake

Lunch 1430
117g tuna
0.5 cup rice
1 litre water

Snack1815
Cup of tea
Half a homemade brownie - shock horror!!! Had to taste the Mrs cooking..... ;) (bloody gorgeous btw)

Dinner2000
Slice of my girl's homemade steak pie
1 chicken breast
Green leaf salad
1.5 litre water

Supps for the day
8 fish oil caps (8000mg)
4,000mg glucosamine
2,000mg taurine

Total cals for the day 3,261
Carbs: 46% 377g
Fats: 28% 103g
Protein:26% 208g

Ok this was a bit high, due to the brownie and pie I had, I got a fair amount of cardio planned for today so that ought to make up for it!!



Defeat is the stepping stone to victory.
 
Well we all work hard Cs that entitles you too some goodies once in a while , though I'd be reluctant to try my girls cooking lmao she can't cook good job I'm a mean cook!!
 
Lol, yeah I've had enough treats to last a lifetime though!

I'm lucky, my girl cooks, cleans, washes, irons and won't let me do any of it! :D


Defeat is the stepping stone to victory.
 
What great WO today! :) I'm a happy bunny.

WU
3x3 min rounds skipping with 1 min rest in between.
5 mins light work on bag

Work
1,5,1 bag workout x4

I didn't have my usual bananas before the gym today, I figure it'll help lose a bit of extra fat. Whether it will or not, it made the workout SO much harder. :D

Kickboxing later! :D

There was a girl in the weights room today! AND she was doing deadlifts! Not very often we get a girl in there lifting actual weights, most women I know seem to think just looking at a dumbell is gonna give them arms like Arnie and the only weight they're interested in is that weird "shake weight"
b2646467-1912-9c4b.jpg


I couldn't keep my eyes off her! Lol! Made out I was checkin her form.... Like anyone's gonna believe that!
 
Last edited:
zedhed said:
Hey bro I am exactly the same on the Pull Ups. It must be something to do with strength to weight ratiio...
All that back and forth conversation between your English takes a bit of concentration to follow....:evil:

Your workouts are looking dam killa bro. Good for your on that man. I am thinking we should see a huge diff in your at the end.
Good luck bro!
Click to expand...

I'm noticing a difference already bro, mainly around the mid section. Blatantly dropping fat. :)


Nulli secundus - second to none
 
Bad end to the day today. I let one of the guys go early as he kept dozing off, better he go get some real sleep than have someone spot him and get him in trouble. THEN there was a fight at the club in the basement so I had to sort out some CCTV footage for the police who TOOK THEIR TIME!!!! 'kinell what do I pay them for?? Anyway, the night guys were late as well so I had to wait even longer and by the time I got to leave I didn't have time to get to the kickboxing gym! If I had gone I'd get there with about 20 mins to go before the end!

So, no sparring for me tonight! Extra glad I sacked my pre workout 'nanas now! :( interesting thing, I managed 140 punches in 1 minute today without the bananas whereas with them I usually get 170-180+ in my first one minute blast. :) a 30-40 punch difference!


Nulli secundus - second to none
 
Ok assessment today. So I had less time to train. Had to cut it short so I did just 2 exercises but added extra sets.

Right so assessment went as follows:
Weight: 109.2kg (240 lbs)
Resting HR: 60 B/pm - this has shot up for some reason.
Max airflow: 720 L/pm - this is rising steadily! Good stuff!
Bodyfat: 15.2% tested with calipers. - I am happy as Larry with this!!

Workout
WU
dips, unweighted
2x8 close grip
2x6 wide grip

Work
All wide grip
1x5 @ BW+ 20kg
1x5 @ BW+ 21.25kg
1x5 @ BW+ 22.5kg
2x5 @ BW+ 23.75kg
Extra wide grip
2x5 @ BW

Flat bench
1x8 @ 70kg -154lbs
1x7 @ 85kg- 187lbs
1x5 @ 100kg -220lbs
1x2 @ 110kg -242lbs

Deadlift
2x5 @ 55kg - 121lbs
1x3 @ 115kg - 253lbs

Had to dust quick so that was it for today. But I'm super chuffed! :D






Defeat is the stepping stone to victory.
 
Cs your numbers are looking great , and I always wondered who the hell is Larry? Lmfao

Nice work buddy!!!
 
Larry Foley, undefeated Australian boxer late 19th - early 20th century. Collected £1,000 for his final fight which in those days was a King's ransom! First time the phrase was used in writing was by New Zealand writer G L Meredith.


Defeat is the stepping stone to victory.
 
Colstreamer said:
Ok assessment today. So I had less time to train. Had to cut it short so I did just 2 exercises but added extra sets.

Right so assessment went as follows:
Weight: 109.2kg (240 lbs)
Resting HR: 60 B/pm - this has shot up for some reason. Still good tho bro.
Max airflow: 720 L/pm - this is rising steadily! Good stuff!
Bodyfat: 15.2% tested with calipers. - I am happy as Larry with this!! Nice bro!

Workout
WU
dips, unweighted
2x8 close grip
2x6 wide grip
Check this out bro.
Vince Gironda Dips | Iron Guru

Work
All wide grip
1x5 @ BW+ 20kg
1x5 @ BW+ 21.25kg
1x5 @ BW+ 22.5kg
2x5 @ BW+ 23.75kg
Extra wide grip
2x5 @ BW

Flat bench
1x8 @ 70kg -154lbs
1x7 @ 85kg- 187lbs
1x5 @ 100kg -220lbs
1x2 @ 110kg -242lbs
Nice job bro. Next bench session tho reverse your 220 Lbs and 242 Lbs reps. Keep your strength for the heavy weights.

Deadlift
2x5 @ 55kg - 121lbs
1x3 @ 115kg - 253lbs

Had to dust quick so that was it for today. But I'm super chuffed! :D






Defeat is the stepping stone to victory.
Click to expand...

Chuff on Britt Bro!:evil:
 
zedhed said:
Chuff on Britt Bro!:evil:
Click to expand...

Thanks Zed!! :)
So you're saying after the warm up start straight on the 242lb bench? Yeah I reckon I could bang out a decent set with 242lbs if I weren't so fatigued from the dips and 220lb bench.

I'm on those dips bro, the extra wide version I took straight from that article! It makes a difference of about 1" to my elbow position compared with my usual wide grip technique but DAMN can I feel it isolate the pecs!! I actually prefer dips to bench as a chest exercise!


Defeat is the stepping stone to victory.
 
Diet for today
Breakfast 0715
4 eggs scrambled
100g beans
1 slice bacon
Skinny latte - my last.

1300 assessment

Gym 1325

Post WO 1415
Protein shake
Apple

Lunch 1430
1/2 slice GF's pie... It's all gone now :(
2 litres water

Snack 1645
Protein drink

Dinner 2030
2 pork chops grilled
0.5 cup peas
Green leaf salad
1 litre water

Total cals for the day 2,605
Carbs: 32% 208g
Fats: 37% 110g
Protein: 31% 206g

Supps:
6g fish oil
4g glucosamine
2g taurine

No bananas today didn't have anything before my assessment.






Nulli secundus - second to none

Honi sout que mal y pense - evil be to him who evil thinks.

There is only one principal of war. Hit the enemy as hard as you can, where it hurts the most when he aint looking! - field marshal Sir W. Slim

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu
 
Colstreamer said:
Thanks Zed!! :)
So you're saying after the warm up start straight on the 242lb bench? Yeah I reckon I could bang out a decent set with 242lbs if I weren't so fatigued from the dips and 220lb bench.
Nah bro, I dont wanna see you wreck yourself.
Do this.
Bench First!
WU bar only 2x20 slow and think about what your doing.
5x3@135
2x3@187
1x3@220
Now your work sets.
Or if you are gonna use Dips as your primary chest builder then do similar to that.
When your lifting big weights you must warm up but not to overdo it and use up all your strength.
Also both you and Kev go to google and type in Tate Bench. Check out his instructional series. I gaurentee you that you have faults that he will address.


I'm on those dips bro, the extra wide version I took straight from that article! It makes a difference of about 1" to my elbow position compared with my usual wide grip technique but DAMN can I feel it isolate the pecs!! I actually prefer dips to bench as a chest exercise!


Defeat is the stepping stone to victory.
Click to expand...

When your doing your dips. START with partial reps as your WU. Then as your shoulders and elbows warm up and release move on to full ROM.
These can really bugger your shoulders bro so be dam careful and do a full WU.
 
Thanks for that Zed, I like both dips and bench, do you think it'd be an idea to alternate which I start with? I'll make sure to do like you said too regarding warm ups.

Again I'm already on it! I saw a Dave Tate bench article with a video demo too, I've been doing it that way for a while now, I got some looks and a few comments when I started, lol! But I much prefer it. I feel it takes the anterior delts out and for some reason I feel stronger using that method. :)


Defeat is the stepping stone to victory.
 
Ok crappy WO today. There's things going on at work which're cutting into my time to train so ima have to do it after work now!
I did manage to bang out a few sets of pull ups.

Chin ups
1x8 @ BW
1x6 @ BW
1x5 @ BW
1x4 @ BW
1x3 @ BW
1x1 @ BW negative, I got myself up there and just held on until my arms were straight.

Pull ups
2x5 @ BW
1x4 @ BW
2x1 negative @ BW

I don't know what's going on here I'm finding pull us and chin ups so much harder recently!



Defeat is the stepping stone to victory.
 
badboybounce said:
Chin ups gettin harder as ur packing muscle on which is basicly same as addin plates,all good mate
Click to expand...

I hope that's the case! I have put on 1.2kg in the past 2 weeks. Dunno how much was muscle though ;)


Defeat is the stepping stone to victory.
 
I love the chin ups there a great builder, I kinda miss doing split routine sometimes, But the gains off this 5x5 are amazing Im so happy with them and there more to come ........
 
dmk777 said:
I love the chin ups there a great builder, I kinda miss doing split routine sometimes, But the gains off this 5x5 are amazing Im so happy with them and there more to come ........
Click to expand...

I gotta say D your progress off it is looking amazing! Despite the li'l set back with the OHP! And I KNOW you're gonna smash that mofo!

Kill kill kill kill!!!!!




Nulli secundus - second to none

Honi sout que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu
 
Ok sitting here trying to force down my dinner. I have no idea why I'm finding it so hard to eat today! I didn't manage to eat all my lunch today and now I'm just feeling sooo full, and I've had less than 2,500 cals! in fact I've not managed to meet my cal requirements all weekend! So I'm trying to get everything down today

Right diet for the past few days.

Saturday 18/feb/2012
Breakfast 0900
2 eggs + 4 whites scrambled
Cup of tea

Lunch
Protein drink
2 bread rolls + strawberry jam (bite me!)

Dinner
2 pork chops
0.5 cup of peas

Total cals for the day 2,520
Carbs: 29% 196g
Fats: 48% 152g
Protein: 24% 171g

Yeah shit I know...... :(

Sunday 19/feb/2012
Breakfast
100g beans

Snack
2 bananas

Lunch
Sweet potato
50g cottage cheese

Snack
Protein drink
Apple

Dinner
Went out, all you can eat ribs & wings
A few chips
Half a glass diet coke

Total cals for the day 2,927
Carbs: 51% 252
Fats: 25% 55g
Protein: 24% 119g

Today 20/feb/2012
Breakfast
2 eggs scrambled
100g beans
2 slices wholemeal toast
Large americano.

Snack
2 bananas
0.5 litre water

Gym

Post WO
protein shake

Lunch
1 cup brown rice (didn't eat the second)
130g tuna
100g kidney beans
1 litre water

Snack
Apple
0.5 litre water

Dinner
1 chicken breast
0.5 cup peas
1.5 litres water

Gonna try eating my other chicken breast before I go to bed.....

Total cals for the day so far.. 2,213
Carbs: 46% 256g
Fats: 19% 47g
Protein: 35% 194g


I think I now know why I was feeling weak in the gym! Not enough food! Silly fcukin me!!

I'm annoyed with myself, I'm letting myself slip. Gotta refocus and get my diet back on track, making those breakfast bars will be a good start!



Defeat is the stepping stone to victory.
 
Thanks bro, I'm still eating you know? Tryin to finish off my lunch!

I'm determined to get right back on track tomorrow. Gotta change my WO time due to changes at work but I'll make sure to KILL THAT SHIT!!!


Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu
 
Ok recap, I managed to force down the rest of my lunch that I missed earlier. New calorie total for the day 2,855
Carbs: 54% 385g
Fats: 15% 49g
Protein: 30% 218g - better!

I gotta go lie down now!


Defeat is the stepping stone to victory.
 
Yep! My Mrs thinks I'm nuts, convinced I'm gonna eat myself sick or something! Lol!


Defeat is the stepping stone to victory.
 
Ok again this had to be short and sweet today.

WU
Lateral raises
3x12,10,8 @ 7.6kg
DB shoulder press
3x8 @ 10kg
Upright row
3x10 @ 25kg

Work
Upright row
5x8 @ 55kg (121lbs)
Super setted with lateral raises
5x8 @ 12.5kg

Shoulder press
2x8 @ 55kg
1x8 @ 60kg

Handstand press ups
3x6,4,2 - bloody tough doing these at the end.

Almost completely forgot!! I did some isolation today!!! Right after the handstand press ups I did...
Drag curl
2x10 @ 27.5kg (60.5lbs)

Preacher bench curls
2x8 @ 27.5kg (60.5lbs)

Dunno how I could've missed these bad boys as I was showing off my pumped up biceps to the girls in the coffee bar! :D

39 minutes total.

--------------------------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu
 
Last edited:
Short and sweet but still killa ! I like it.

Looking good Cs.

Ps love the words of wisdom on your posts!! ;)
 
Oh yeah that's supposed to be my signature but it doesn't seem to separate it on my phone... :) lol! It's actually different depending on whether I use the EF app or tapatalk. EF keeps crashing so that's why I got tapa.... :)

Thanks for the support :D


Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu
 
yooo u can also try adding something like \/\/\/ on ur sig to separate from the rest of ur post :D
---------------------------------------------------------------------------------------
or
^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^^
or
..............................................................................................................
or
,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,,
or
'''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''''
lol
 
Colstreamer said:
Oh yeah that's supposed to be my signature but it doesn't seem to separate it on my phone... :) lol! It's actually different depending on whether I use the EF app or tapatalk. EF keeps crashing so that's why I got tapa.... :)

Thanks for the support :D


Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu
Click to expand...

Does your app crash every time after you post ?
 
Not every time, and not when I post but when I exit a thread. So I'll read one thread (make a post/don't post) then when I try to exit the thread it shuts down. A right ole pain in the arse when reading through everyone's logs.


---------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu
 
Colstreamer said:
Not every time, and not when I post but when I exit a thread. So I'll read one thread (make a post/don't post) then when I try to exit the thread it shuts down. A right ole pain in the arse when reading through everyone's logs.


---------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu
Click to expand...

That's why I went back to tapatalk
 
That's why I'm mainly using tapatalk now! Ha!


---------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu
 
Ah right I thought was just my phone lol it sends me nutty lol
 
Tapatalk is pretty much the same but it costs a couple o' quid. Worth it IMO simply cos it doesn't keep shutting off! Plus it's got all the other forums I'm on.. Except NTBM.....


---------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu
 
Last edited:
Another quickie WO today.
WU
Dips @ BW
2x8 partial reps
1x8 75% ROM

Assisted chins
2x8 @ BW -20kg

Work
Chin ups
1x8
1x7
1x6
1x4 - all at bodyweight

Handstand push ups
2x2
2x1

Dips
1x8
1x12
1x10
1x9 - all to failure except first set

Drag curls
4x8 @ 32.5kg (71.5lbs)

That was all I had time for. I'll make it up after work with done 1,5,1 cardio on the bag.


---------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu
 
Progress pic.


---------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu
 
Looking good brotha!! Keep killing it!
 
Thanks guys (& girls) I think I need to pay extra attention to my delts now... And of course get that tyre shifted!


---------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu
 
Colstreamer said:
Progress pic.


---------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu
Click to expand...
damn bro, leaning out nicely
 
Was just reading about Prince Andrew in the paper, he said he's had some ups and downs in the past year.......


Wouldn't that have something to do with being the duke of York?.


---------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu
 
gymjunkie09 said:
damn bro, leaning out nicely
Click to expand...

Hey thanks Junkie!! :)


---------------------------------

Nulli secundus - second to none

Honi soit que mal y pense - evil be to him who evil thinks.

People usually fail when they are on the verge of success, so pay as much care to the end as the beginning: Then there will be no failure - Lao Tzu
 
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