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Old 03-21-2011, 10:01 AM   #281
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Default Monday

Diet:
2 eggs/2 egg whites/peas/chickpeas
chicken breast/half can chickpeas/peas
chicken breast/half can chick peas/peas
harciot beans/peas/chicken breast
almonds
chicken breast

Gym

bench:
60kg 2x10/3x5
70kg 1x5
80kg 1x5
90kg 2x1
100kg 1x5

incline:
60kg 5x5

Squats:
60kg 1x10
70kg 1x10
80kg 1x10
100kg 1x5
120kg 1x5
140kg 1x1

deadlifts:
60kg 1x10
80kg 1x10
100kg 1x5
120kg 1x5
140kg 1x1

tricep dips
1x10
5kg 1x10
10kg 1x10
20kg 1x10
1x10

bicep curls
30kg 1x1
27.5kg 2x3
25kg 2x4
20kg 3x5
17.5kg 2x5

pull ups 5x5

lat pull down triceps 20-30kg
8x10

seated tricep dips
4x20

thanks for reading
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Old 03-23-2011, 03:30 PM   #282
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Default Wednesday

Diet:
2 eggs/2 egg whites/chickpeas/peas
chicken breast/peas/borrellta beans
chicken breast/red kidney beans/peas
almonds
brazilan nuts
chicken breast/peas
chicken breast

Gym:

chest:
60kg 5x10
70kg 1x5
80kg 1x5
90kg 1x4
100kg 1x1

incline
60kg 5x5

squat:
60kg 1x10
70kg 1x10
80kg 1x10
100kg 1x5
120kg 1x5
140kg 1x1

deadlift:
60kg 1x10
80kg 1x10
100kg 1x5
120kg 1x5
140kg 1x1
150kg 1x1

tricep dips
2x10
5kg 1x10
10kg 1x10
20kg 1x10

lat pull down triceps 20-30kg
8x10

seated dips
6x10

bicep curls
30kg 1x1
27.5kg 2x2
25kg 2x4
20kg 2x5
17.5kg 2x5

pull ups 5x5
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Old 03-24-2011, 12:09 PM   #283
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Default Thursday

sorry its Thursday!

Diet:
2 eggs/2 egg whites/chickpeas/peas
chicken breast/peas/half can chickpeas
chicken breast/half can chickpeas/peas
almonds
chicken breast/peas/harciot beans
chicken breast/carrots

Gym:

swiss ball sit ups
2x10/1x5

shoulder dips
5x5

torture crunches
5x5

shoulder shrugs
60kg 2x10
80kg 2x10
100kg 2x5
120kg 1x5
140kg 1x3

hindu press ups
5x10

clean and jerk
60kg 2x5
40kg 2x5
30kg 2x5

shoulder pulls
30kg 2x10
40kg 2x10

med ball bashes
4x25

oblique twists 20-30kg
5x5

leg raises (3varations)
2x10
1x10
1x10
1x10

cardio:

treadmill 20minutes
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Last edited by highkick09; 03-24-2011 at 12:12 PM.
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Old 03-28-2011, 04:38 PM   #284
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Default monday

Diet:
2 eggs/2 egg whites/peas/borellta peas
chicken breast/borellata half can/peas
chicken breast/borellata half can/peas
chicken breast/borellata half can/peas
tuna/peas
chicken breast
tuna

Gym:
bench free weights
60kg 5x10
45kg 5x10
20kg 2x10

incline:
40kg 2x10
50kg x5

bench:
80kg 1x5
100kg 1x1

incline:
60kg 2x10

squat:
60kg 1z10
80kg 1x10
100kg 1x5
120kg 1x5
140kg 1x5

deadlift:
60kg 1x10
80kg 1x5
100kg 1x5
120kg 1x5
140kg 1x1

tricep dips
5kg 1x10
10kg 1x10
20kg 1x10
2x10

bicep curls:
30kg 1x2
27.5kg 2x4
25kg 2x5
22.5kg 2x5

pull ups 5x5

20 kg plate triceps
3x10

seated triceps dips
3x10

------
nighttime training

30seconds sprints x3

30seconds x2 pressups
30 secondss x2 situps
30 seconds x2 starjumps
30 seconds x2 squat thrusts
mma light training thanks for reading
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Old 03-31-2011, 05:02 PM   #285
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Default Thursday

Diet:
2 eggs/2 egg whites/3 brazilian nuts/borellata beans/peas
chicken breast/25g almonds/peas/half can botellata beans
chicken breast/peas/half can botellata beans
25g almonds
chicken breast/peas/harciot beans
can of tuna
chicken breast

total calories 2400 ------- Minus cardio 200 cals = 2200
Gym:
swiss ball ab work 2x10/1x5
5x5 shoulder dips

shoulder shrugs
60kg 2x10
80kg 2x10
100kg 2x5
120kg 1x5
140kg 1x4
60kg 1x10

hindu pressups
5x10

clean and jerk
60kg 2x5
40kg 1x10/1x5
30kg 2x10

shoulder rows
30kg 3x10
40kg 2x10

20kg plate shoulders
5x10

med ball bashes 6kg
4x25

torture crunches 5x5

cardio: 20 minutes jog

thanks for reading
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Old 03-31-2011, 06:13 PM   #286
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Your kicking ass man! How are those clean and jerks treating you?
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Old 03-31-2011, 06:15 PM   #287
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How's it going HK? You trying to cut right now?
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Old 04-20-2011, 02:49 PM   #288
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Default Wednesday - Getting back on the thread

Diet:
2 eggs/2 egg whites/veg/chick peas
chicken breast/chick peas half can/ chicken breast
chicken breast/chick peas half can/ chicken breast
Brazilian nuts 25g
chicken breast/veg
chicken breast

Home training:
bench 50kg 5x10
incline 50kg 5x10

pressups 5x10

pullups
10x5

17.5kg
5x5 curls
5x5 hammers

20kg kettlebell tricep dips
5x10

16kg
4x10

tricep dips
3x20

cardio:
hour walking

overall results

82kg-76.8/4kg

Feeling proud but... Just feeling small and bored of gym, havent the money to invest in new clothing or music device. Getting bored with my workouts, this is why i took a day of and trained in the house.

Tough weeks, do not want to be in the gym at most points, but still going. Taken me ages to write back on this thread, HK here.
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