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Old 07-01-2010, 12:38 PM   #1
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Default HighKick`s: Staying A Badass not a Fatass Log

Or Staying a heardass not a fatass

ok this log general health and training for me, maybe lose abit of weight, but mostly healthy eating and 1 cheat day and just basically keeping good untill i want to bulk or try anything new.

Diet:
4 egg whites/veg/harciot beans
protein shake 60g
2 chicken breasts/veg
green tea
2 chicken breasts/veg/harciot beans

snacks 1 chicken breasts with slice of cheese or few slices of ham

Gym:

free weights 30kg 8x5 bench

bench: Flat

30kg
12x5 superset 12x5 press ups
60kg
10x5 superset 10x5 press ups
80kg
10x5 superset ismotriec twists 5x5
100kg 5x7

60kg
10x5

Decline
60kg 10x5
30kg 20x5

seated tricep puls supserset seated tricep dips and lat pull down tricep variation
10x5/10x5/10x5

10x10 tricep dips

lat pul down tricep varition 10x3
20kg plate dips 10x3

seated bicep curls
20-50kg
10x8

bicep curls 17x5 kg
5x5
hammers
5x1

7.5kg curls 10x10

cardio:

30minutes: H.I.T
5 minutes warm up

3 minutes of reistance 10
2 minutes of reistance 20
repeat untill totall 30minutes

feeling good
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Old 07-01-2010, 02:51 PM   #2
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Nice log title.
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Old 07-01-2010, 03:18 PM   #3
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In for the log, good work and good luck!
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Old 07-01-2010, 04:03 PM   #4
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bend the bar thanks was looking for something that would give me amusement and little motivation

Big Swede good to have you on board mate


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Old 07-02-2010, 10:45 AM   #5
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Thumbs up friday

Diet:
4 egg whites/veg/harciot beans
protein shake 40g
1 beef rump steak/veg/harciot beans
1 beef rump steak/veg/harciot beans/mushrooms
goats cheese/4 eggs whites/mushrooms

Gym:

5x10 shoulder dips

2x8 32.5kg explosive squat and press one hand

5x10 shoulder dips (5x4 weighted)

20kg plate shoulder pulls superset with up and downs 10kg dumbells
10x5/5x5

seated rows 100kg
10x10 9wide grip and close)

standing lat puls 100kg 10x3

7.5kg up and down catches supset with side to sides and roator cuff
10x6/10x6/20x6

reistance bands

10x12

Cardio:

rowing machine 30 minutes/ 6500 metres
cross trainer: 20 minutes

thanks for reading

Last edited by highkick09; 07-02-2010 at 05:13 PM.
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Old 07-03-2010, 06:00 AM   #6
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Guys so shattered only got 3 hours sleep last night i will keep my diet posted, have to talk to police today, some person died, cause of a wee **** age 19 slapped mty mums mate who is 39, he slapped him when his drink was to his face,

checked out about him and he caused alot of rouse in a few local bars and been in court looks like his days are numbered,

i was of work , but all i can think is if i was down stairs when it happened i would of beat that snot lad to pulp

hte guy 39 has a 9 year old daughter and he 6.4 well buuit but wouldnt hit a fly just a mindless assault, cause of some 19 year old on top of his sugar pedestral (ego)
sighs
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Old 07-03-2010, 12:30 PM   #7
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Default Saturday

diet:
4 egg whites/veg/harciot beans
protein shake 60g
2 tuna steaks/haricot beans/veg
2 haadock fish/veg/harciot beans

snacks 1 or 2 chicken breasts with some cheese

Gym:

ab variation on bench 6x6 supserset with alve raise 240kg 6x6

hanging leg raises 10x6 supserset with planks 30sx6

resistance oblique turns superset with weighted leg raises and lat pull down obquie varation

10x5/10x5/10x5

Circuit 1
sit ups/hindu suats/hamstring extension (100kg)
10x5/10x5/10x5

30kg v ups supserset with 20kg oblque twists

10x5/12x5

hindu squats supserset with oblique 20kg plate twists
10x6/5x6

v up variatin x2/ supserset with planks
12x5/12x5/30sx5

med ball squats supserset with x6 ab variations
10x5/10x3x6

cardio:
30 minutes performance test

thanks for reading
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Old 07-04-2010, 03:02 PM   #8
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Default Sunday

Cheat day yummmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmm!
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Old 07-04-2010, 08:03 PM   #9
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Quote:
Originally Posted by highkick09 View Post
Cheat day yummmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmmm!
Enjoy!
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Old 07-05-2010, 12:35 PM   #10
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Wink Monday back to business!

ok changed my workout up abit.

Diet:
4 eegg whites/veg/harcot beans
protein shake 60g
2 chicken breasts/veg
2 chicken breasts/veg/harciot beans
1 chicken breast(maybe cheese)

Gym:

bench 30kg
10x5 supserset with 10x5 pressups

Dumbells

32.5kg 5x5 supserset with 10x5 press ups
30 kg 5x5 supserset with 10x4 pressups
25kg 8x5 supserset 10x5 pressups
22.5kg 10x5 supserset with 10x5 decline pressups

Tricep dips
10x5
10x5 weighted vest

seated bicep curls 20-50kg supserset with 20kg plate dips and seated dips
12x8/12x8/12x8

seated biceps aupserset with lat pull tricep variation
10x5/10x5

skull crunchers single arm 12.5kg supserset with 12.5kg curls
12x5/12x5

20kg barbell 20x4

reistance bands

10x5

cardio:

H.I.T
10 minutes warm up

30 mins
3 mins intervals of resistance 10
2 mins intervals of resistance 20
for a full 30 minutes

feeling brilliant!!!

decided week 1 will have monday wed and friday as H.I.T days
and teusday thursday and sat L.I.T days

then change it around week by week

hopefully i can keep this intensity, thanks for reading
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