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bunzasteel83 04-21-2010 08:47 AM

Bunza's training log
Legs n abs today! my fave!;)

9 sets, 8-10reps- seated leg press varying 77-82kg
9 sets, 8-10reps- lying hammy curls 31-35kg
3 sets, 10-12reps per leg- weighted lunges 20-30kg
3 sets, 12reps jumping lunges
3 sets core work- involving bridges, crunches.. whatever does the job!:y:

On the menu:rockon:

meal 1. protein pancakes and sugarfree maple syrup:march:-made with eggwhites, oatmeal, p/powder and topped with maple syrup
meal 2. protein shake- made with banana, pineapple, protein powder, milk & LSA.
meal 3. zucchini, asparag, parmesan eggwhite frittata
meal 4. yoghurt mixed with 1 scoop choc p/powder
meal 5. slow cooked rosemary garlic lamb roast, sweet potato broccoli & squash
meal 6. 1 cup skim milk pudding! yumyumm!

I don't usually rely on p/powder so much, but it's just so bloody convenient!!

BendtheBar 04-21-2010 08:55 AM

Awesome! Glad to see you started a log. Looking forward to seeing your progress. That lamb roast sounds good.

bunzasteel83 04-22-2010 12:44 AM

Yer right about the lamb roast Bendo! yummo!!!

Shoulders and Triceps today!

4 sets, 8-10reps Overhead press 7-8kg dbells
4 sets, 8-10reps side raises 7-8kg dbells
4 sets, 8-10reps bentover rear flys 7-8kg dbells
4 sets, 8-10reps upright row 8kg dbells
4 sets, 8-10reps tricep pulldown- alt rope and bar @ 35-40kgs
4 sets, 8-10reps tricep kickbacks 7-8kg dumbell
4 sets, tricep dips till failure
4 sets, 8-10reps scullcrusher- 10kg barbell

20min run on the treadmill

CallmeKing 04-22-2010 12:40 PM

Welcome to the forum solid workouts.

bunzasteel83 05-01-2010 08:29 AM

Hey King! thanks for the welcome dude:)
Hey everyone, Sorry I havent been on here for a while- unfortunately I cant post whilst Im away at work for a week, but Ill do my best to catch ya's up on my progress whenever I get the chance;)

Ill start where I left off from-

Friday is usually my day off, but decided to go for a powerwalk approx 30min.

Legs and Abs
*seated leg press- 9 sets, 8-10reps 80-100kg plus machine
*hammy curls- 9 sets, 8-10 reps 30kg
*weighted lunges- 9 sets, 12 reps ea leg 20kgs
*instinctive corework- 3 sets
*30min powerwalk

Back and Biceps
*seated row- 3 sets, 10 reps 35kg
*bentover rows- 3 sets, 10-12 reps 30kg
*lat pulldown widegrip- 3 sets, 10 reps 35kg
*lat pulldown closegrip- 3 sets, 10 reps 40kg
*deadlifts- 3 sets, 10-12 reps 30kg
*alt db curls 2 sets, 8reps 7,5kg db's
*concentration curls- 2 sets, 8 reps 7.5kg
*standing bar curls- 2 sets, 8-10reps 25kg
* 20 min interval running between sets

Chest, Calves & abs
*flat bench press- 3 sets, 12 reps 14kg
*flat bench flyes- 3 sets, 10 reps 10kg
*incline bench press- 3 sets, 8-12 reps 14kg
* pushups- warmup
*Instinctive corework
*standing calf raises 3 sets 15reps 20kg
* 20min interval running between sets
*30min powerwalk (evening)

Cardio and stretching only
*15min jogging
*10 min HIIT sprinting
*10 min stationary bike

shoulders and triceps
*overhead shoulder press 6 sets 8-10reps 7kg db's
*lateral side raises 6 sets 8-10reps 7-8kg db's
*bentover rear flyes 6 sets 8-10reps 7-8kg db's
*upright rows 6 sets 8-10reps 7-8kg db's
*tricep pulldowns 6 sets 10-12reps 35-40kg rope and bar
*tricep dips 6 sets 15 reps
*12 min stationary bike

Legs and Abs
*seated leg press 9 sets, 8-10reps 100-120kg plus machine
*hammy curls 9 sets 8-10reps 30-35kg
*weighted lunges 9 sets ea leg 12-15reps 20-25kgs
*Instinctive corework 3 sets

Day off-but....
* 25min stationary bike, 5 min rower and stretching

01-05-10 Today!
Back and Biceps
*seated row 4 sets 10-12reps 35-40kg
*bentover rows db's and bar- 6 sets 10 reps 12.5kg db's and 25kg bar
*deadlifts 6 sets 8-10reps 12.5kg db's and 25kg bar
*widegrip pulldowns 4 stes 8,10,12 reps 40-45kg
*closegrip pulldowns 4 sets 8,10,12 reps 45kg
*alt db curls 4 sets 12 reps 8 kg dbs
*concentration curls 4 sets 8 reps ea arm 8kg dbs
*10min crosstrainer

A sample meal plan is..
meal1. p/shake post workout- 1/3cup oatmeal,1/3cup natural yoghurt and cuppa tea
meal2. 1 cup baked beans
meal3. 1 cup natural yoghurt, watermelon
meal4. chicken breast, chickpeas, 2 eggwhites and salad- cuppa tea
meal5. 30g almonds and piece of fruit if hungry
meal6. steamed fish and vegies or p/shake

BendtheBar 05-01-2010 08:57 AM

Good to hear from you. Workouts are looking good. How's the recovery between workouts been? Feeling strong and ready to go?

gaspers04 05-01-2010 11:32 AM

Can you prepare my meals for me, please....:chow:

bunzasteel83 05-01-2010 07:26 PM

Hey guys:)
I generally find my recovery is very good;), the main reason being I feel because my job involves me sitting on my butt basically for 12hrs of the day:-S Also, if I ever feel my body is "telling" me it needs a day off, I just do it! I'd rather have an active day off than risk doing an injury;) Sure thing Gaspers!!.... for a small fee.....;)hehehe

bunzasteel83 05-03-2010 03:22 AM

Legs n Abs

*seated leg press 12 sets 8-10reps 190-200 pounds
*hammy curls 12 sets 8-10reps 75pounds
*weighted lunges 4 sets 12reps 30kg
*instinctive corework 3 sets
*20min crosstrainer

Chest and calves

*chest press 9 sets 8-10reps 30-40kg
*chest flyes 9 sets 8-10reps 25-30kg
*seated calf raise 5 sets 15reps 30kg
*standing calf raise 4 sets 15reps 40kg
40mins crosstrainer interal training between sets

bunzasteel83 05-03-2010 11:06 PM

Cardio only

30mins crosstrainer
10mins stepper
10mins bike
5 mins rower

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