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Posted: Wed Apr 06, 2011 9:56 pm
by RobRegish
Cheese n pickle sandwich.... that'll go a
long way toward keeping you full - at the end of a long, stressful day
Posted: Thu Apr 07, 2011 5:38 pm
by IRONCHEST
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
Posted: Thu Apr 07, 2011 10:34 pm
by RobRegish
Love me some "shilling"...
Posted: Fri Apr 08, 2011 5:34 pm
by IRONCHEST
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
Incline DB 42.5 kg x 8
Flyes 22.5kg x 8
Dec Bench 110kg x 5 110kg x 5 + 1 static hold
Light pullovers 20kg x 8
Shoulder press 25kg x 10
lateral raises 12.5kg x 6
BB curl 40g x6 40kg x 4
Pressdown 40kg x 6 40kg x 6
diet
fruit 300 cals
protein shake 250 cals
chicken butty 350 cals
crisps 150 cals
mixed grill for tea mmm
steak 400 cals
sausage 100 cals
chickenbreasts x 2 300 cals
egg 100 cals
fries 200 cals
milk 300 cals
total cals 2450 200 g protein
Posted: Mon Apr 11, 2011 5:39 pm
by IRONCHEST
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 600 Cals
Milk 300 Cals
Total cals 2050 Protein 190G
Posted: Mon Apr 11, 2011 11:23 pm
by RobRegish
Well deserved.
Great work man..
Posted: Wed Apr 13, 2011 3:49 pm
by IRONCHEST
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 250 Cals
Tuna Pasta 650 Cals
Milk 300 Cals
Total Cals 2300 Protein 170 G
another 10 days left by my reckoning ............
Posted: Thu Apr 14, 2011 6:59 am
by RobRegish
Nicely executed, IRONCHEST...
Posted: Thu Apr 14, 2011 5:14 pm
by IRONCHEST
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
Posted: Fri Apr 15, 2011 4:07 pm
by IRONCHEST
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 2100 Protein 160G
Posted: Fri Apr 15, 2011 10:17 pm
by RobRegish
"Deload workout #3..."
Another well deserved one, too...
Posted: Sat Apr 16, 2011 3:44 pm
by IRONCHEST
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