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  1. #11
    Experienced Member bryntevans01's Avatar
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    ****in' Shite toward the end of the week. need o bee 100% next week

  2. #12
    Experienced Member bryntevans01's Avatar
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    DAY 8: Upper Body Power

    BB Bend Over Row: 3x5 60/80/90kg
    BB Snatch Shrug: 3x8 60/80/80kg
    DB Bench Press: 3x5 30/34/36kg
    BB Decline Bench Press: 1x12-1x10-1x5 60/80/100kg
    Dips: 2x10 (BW)
    DB Shoulder Press: 3x10 12/16/20kg
    EZ Bar Curl: 3x10 30/30/30kg
    Rope Overhead Ext: 3x8 15/17.5/20kg
    Machine Lat Pulldown: 3x10 50/70/80kg
    DriTri: 25 Minutes

    Breakfast: 2 Eggs, 4 Egg whites, 1 Wholemeal Toast
    Lunch: Chicken Salad, olives, croutons, X V oil
    Pre WO: USN Hyprdrive
    Post WO: USN GF-1
    Dinner: Roast Turkey, Sprouts, Sweet Potato
    Snack: GF-1

    Getting really peckish at work. must stop the munchies.

  3. #13
    Experienced Member bryntevans01's Avatar
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    DAY 10: Leg Power

    BB Back Squat: 3x5 80/100/120kg
    BB Calf Raise: 3x10 80/80/80kg
    BB Stiff Legged Deadlift: 3x8 60/80/90kg
    Leg Press: 2x10 100/140kg
    Leg Curl: 2x10 30/45kg

    Pre WO: USN hyperdirve, Creatine
    Breakfast: 2 Bacon, GF-1
    Lunch: Chicken Breast, Sweet Potato, Mange tout, XV Oil
    Snack: banana, GF-1
    Dinner: Chicken Breast, Sweet Potato, XV Oil, Kale
    Snack: Cox Apple
    Cheeky Cheating bastard meal: Small portion if fries, 2 white bread, BBQ Sauce! Do'h

    Really hungry in work, having all this food to hand is not good! need some decent macro/calories targets that work, 2000 a day is too low I think.

  4. #14
    Experienced Member bryntevans01's Avatar
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    Weight is Currently sitting at 95kg. A very small increase but I guess that is due to the water weight from the Creatine loading phase (4-5 servings fro first 5 days). Im not particularly bothered about weight, just want to get my BF% down.

  5. #15
    Experienced Member bryntevans01's Avatar
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    DAY 11: Rest Day

    Nice and chilled at home. No exercise at all. Ready for tomorrow.

  6. #16
    Experienced Member bryntevans01's Avatar
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    DAY 12: Back & Shoulders

    BB Bent Over Row: 6x5 50/55/60/65/70/75kg
    DB Shoulder Shrugs: 2x15 18/22kg
    DB Shoulder Press: 3x12 16/18/20kg
    DB Upright Row: 3x12 8/10/10kg
    Palms In Close Grip Chin Up: (BW) 3x5
    Seated Cable Row: 3x10 40/45/50kg
    Lat Pulldown: 2x15 35/45kg

    Breakfast: 2 eggs, 2 egg whites, 1 wholemeal toast
    snack: GF-1
    Pre WO: Hyperdrive
    Post WO: GF-1
    Lunch: Chicken, sweet potato with egg white, asparagus
    Dinner: Chicken, brown rice, stem broccoli, sweet and sour sauce sachet
    Snack: GF-1
    MACRO: 48p/30f/22c

    Feeling good today, feel healthy and strong. rest of the week looks promising...

  7. #17
    Experienced Member bryntevans01's Avatar
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    DAY 13: Chest & Arms

    DB Benchpress: 6x5 24/26/28/32/36/40kg
    BB Decline Benchpress:2x10/1x5 60/80/100kg
    Cable Cross Over: 3x15 7.5/10/10kg
    DB Incline Benchpress: 3x10 22/24/26kg
    EZ Bar Curl: 3x10 30/30/30kg
    DB concentration Curl: 3x10 10/10/10kg
    BB Spider Curl: 3x10 20/20/20kg
    Cable Tricep Ext: 3x10 17.5/20/22.5kg
    Cable Tricep Pushdown: 3x10 17.5/20/22.5kg
    Dips: 2x10

    Breakfast: 4 egg white, 2 eggs, 2 wholemeal bread, 2 bacon
    Pre WO: Hyperdrive, Creatine
    Post WO: gf-1
    Lunch: chicken Breast, spinach, new potato, mustard
    Snack: GF-1
    Dinner: goats cheeses tart, roast turkey dinner, cheese and biscuits

  8. #18
    Experienced Member bryntevans01's Avatar
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    DAY 14:

    No exercise today! Works got in the way!!!

  9. #19
    Experienced Member bryntevans01's Avatar
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    DAY 15:

    No exercise today either! Damn work....

  10. #20
    Experienced Member bryntevans01's Avatar
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    DAY 16: Lower Body Power

    I used a different gym to my normal one so the workout is slightly different.

    BB Front Squat: 3x5 40/40/50kg (Warm up)
    Leg Press/Calf Press (superset): 3x10 80/120/140kg
    Dead Lift (Farmers Walk Frame): 80/90/100kg
    Leg Ext: 2x10 40/50kg
    Leg Curl: 2x10 35/45kg
    Cardio:
    Air Squat Tabatas: 1 round (8 minutes)
    Punch Bag Tabatas: 1 Round (8 minutes)

    Breakfast: 2 Eggs, 2 wholemeal toast
    Pre WO: Hyperdirve, Creatine
    Post WO: GF-1
    Lunch: Tuna, light mayo, 2 wholemeal toast
    Snack: GF-1
    Dinner: Chicken, Korma Paste, spinach, brown rice, 2x naan bread
    Snack: GF-1

    MACRO: 47p/32c/21f

    This week is going to be awesome, i can feel it. ooooooooooooooosh

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