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Old 07-06-2010, 05:19 PM   #11
highkick09
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Default Teusday

ok guys im very tired been up since 6 am to 11pm ( graduatin cousins) and havent got time will post up my worpout tommorrow

Diet:
4 egg whites/ed kidney beans/veg
protein shake 60g
2 chicken breasts/cheese
1 chicken breast
tomato salad
corn fed chicken ( **** they more starving it i lloked at and was like ok wheres my chicken? but that little thing was it)
1 chikcen breast/boursim 50g

Gym:

5x10 shoulder dips

squat clean and press one hand 32.5kg 2x7 (exposive)
5x5 shoulder dips

10x10 100kg seated rows
5x5 shoulder dips

30kg dumbell shoulder pulls supserset with hindu pressups 10x5

20 kg plate shoulder pulls supserset with up and downs and roator cuff (circuit)
10x5/10x5/20x5

20 kg plate shoulder pulls supserset with side to side (no rest circuit)
10x5/10x5

hindu press ups 5x5
reistance bands shoulder variaitons 4
10x4x5

Cardio: 30 mins rowing machine
20 mins cross trainer L.I.T



not sure this is classfied as ketos? but
snacked on chicken as well thanks for reading

Last edited by highkick09; 07-07-2010 at 12:33 PM.
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Old 07-06-2010, 05:41 PM   #12
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Default

also add a good bit of chicken skin to that dam it, hopefully wont effect me that much!
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Old 07-06-2010, 06:26 PM   #13
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Originally Posted by highkick09 View Post
ok guys im very tired been up since 6 am to 11pm ( graduatin cousins) and havent got time will post up my worpout tommorrow

Diet:
4 egg whites/ed kidney beans/veg
protein shake 60g
2 chicken breasts/cheese
1 chicken breast
tomato salad
corn fed chicken ( **** they more starving it i lloked at and was like ok wheres my chicken? but that little thing was it)
1 chikcen breast/boursim 50g

not sure this is classfied as ketos? but
snacked on chicken as well thanks for reading
That looks darn lean except for the kidney beans
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Old 07-07-2010, 12:44 PM   #14
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Smile Weds feeling very good but weird!

Diet:
4 egg whites/boretti beans/veg
protein shake 60g
3 chicken breasts
3 rump steak
2 chicken breasts/cheese
500g cottage cheese before bed? calories 2450?

no i dea fought would be good for a we bit of change in diet? i think ketos but after all i must have my carbs breakfast, maybe tommorrow just have veg again in more meals and protein and no carbs except morning
(also why i have not been eating beans and as much veg i ran out lol)

Gym:

10x5 hanging leg raise & plank 30sx5

30kg v ups & hindu squats 10x6/10x6

reistance oblique turns 35kg - 80kg & weighted leg raises
15x5/15x5

hanging leg raises & hindu squats
10x5/10x5

22.5kg oblique turns & hindus squats
12x5/12x5

hamstring extensions (100kg) & v ups
10x5/20x5

weighted v ups 7.5kg & plank
15x2/30sx2

weighted v ups 7.5kg superset with squat thrusts
15x2/ 30sx2


med ball squats supserset with 6 variations on med ball
10x5/10x6x5

med ball bashes
25x4

Cardio:
cross trainer H.I.T
10 minutues warm up reistance 3-10

3 mins reistance 10
2 mins resistance 20
for a constant 30 mins

thanks for reading

chest day tommorrow

Last edited by highkick09; 07-07-2010 at 03:59 PM.
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Old 07-08-2010, 09:30 AM   #15
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Default Thursday

Diet:
1 egg/veg/harciot beans
60g protein shake
1 rump steak/veg
240g cooked chicken veg
1 chicken breast/some veg
tuna/cheese

snack: prawns

Gym:

free weights
30kg dumbell bench press 5x5 supser set with 10x5 pressups

60kg bench press supserset with 10x5 pressups
10x5/10x5

10x2 80kg
5x2 100kg

30kg dumbell free weights 5x5/ 10x5 pressups

20kg variation on chest/ press ups
10x5/10x5 decline pressups

50 pressups

10x10 tricep dips

lat pull down tricep variation with 0 kg plate tricep dips and seated dips
10x510x5/10x5

seated tricep extension 40-50kg supserset with bicep curls
10x5/10x5

seated bicep curls
50-70kg
10x4
5x1

ezcur bar 30kg
close grip 10x3
wide grip 10x3

supserset with 30kg arnold curls 4x5

standing bicep curls 12.5kg

10x5 with hammers

resistance band bicep curls with variations
10x7

Cardio L.I.T
30 mins cross trainer

reistance 1-10

thanks for reading
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Old 07-08-2010, 11:30 AM   #16
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Looking good! Keep hard at it!
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Old 07-09-2010, 12:36 PM   #17
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Cool Friday

Diet:
4 egg whites/veg/lentils
protein shake 60g
prawns/chicken 240g/veg
veg/2 cans of tuna/ goats cheese

Boursium/goats cheese
flavoured water

Diet:

2x6 squat clean and press 1 arm 32.5kg

5x10 shoulder dips

seated rows 100kg
10x6 wide
10x6 close

30kg shoulder pulls supser set with up and downs 10kg
10x5/6x5

20kg shoulder plate puls superset with up and down and roator cuff
12x5/10x5/12x5

shoulder dips 5x10

cool down 5 minutes rowing machine

Cardio:
35 minutes cross trainer H.I.T

3 mins reistance 10
2 mins reistance 20
for a full 35 minutes

thanks fore reading

had a headache today, but i am fine now thanks
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Old 07-09-2010, 12:39 PM   #18
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Big ass arm there bendthebar looking good mate, now i know why your called bend the bar lol
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Old 07-10-2010, 11:16 AM   #19
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Cool Saturday felt fatiqued

Diet:
4 egg whites/veg/harciot beans
protein shake 60g
2 chicken breasts/veg
2 cans of tuna/2 slices of cheese

snacks boursim

Gym:

hanging leg raises 10x5/plank 30sx5

ab vairatin on bench/salve raise 240kg
10x5/10x5

reistance oblque trns 30-60kg/weighted leg raises

10x5/10x5

20kg late twists/10kg situps
10x5/10x5

weighted situps 20kg/30kg v ups
5x5/10x7


weighted v ups 5kg 10x5
10kg 10x4

situps varitons

25x4

cardio: 30 minutes cross trainer
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Old 07-11-2010, 04:26 AM   #20
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Default Sunday cheat day

YUMMMMMMMMMMMMMMMMMMMMMMMMMMMMM!

breakfast, few chocolate bars and chocolate cake yum for starters
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