HighKick`s: Staying A Badass not a Fatass Log

[highkick09]

Diet:
4 egg whites/harciot beans/veg
protien shake 40g
2 chicken breasts
2 chicken breasts
2 chicken breasts
2 chicken breasts

Gym:
10x5 press ups

Bench 60kg
10x5 supserset with 10x5
rest
10x5 supserset 10x5

10x5 press ups supserset with 10x5 one arm bench presses 20kg

Pull up 6x6 supserset with 20kg hammer 6x6

Bicep curls 20kg supserset with kettelbell tricep dips

Bicep curls 20kf supserset wqith 20x5 kettlebels 16kg and 9 kg rcep dip med ball 10x5

6x6 pull ups supserset with 12x6 seated tricep dips

10x3 barbell beicep curls 55kg 5x3

cardio 35 jog in forest

[highkick09]

feeling parnoid about fitness


Diet:
chickpeas/veg/4 egg white
beef jerky 50g
2 chicken breasts/veg
4 slices of chicken
protein shake 40g
1 or 2 chicken breasts

Gym: (home)
5x5 deadlifts
10x5 shoulder puls 55kg
12x5 shoulder kettlebell presses 16kg
12x5 shoulder kettlebell presses 20kg
clean and jerks kettlebell presses 16kg 5x5
clean and jerks kettlebell presses 20kg 5x5
one arm shoulder presses 20kg dumbell 12x5
10x5 hindu pressups
5x5 shoulder dips
10x5 roator cuff puls 20kg dumbell

[highkick09]

Diet:
4 egg whites/harciot beans/veg
protein shake 40g
1 chicken breast
2 cans of tuna/veg
25g beef jerky
1 sirloin steak veg

snacks 1 can of tuna or ham

Gym:
hanging leg raises 12x5 supserset 30s x5

reistance obluque twists circuit and weighted leg raises 20-60kg
10x5/10x5

bench ab varaitin 6x6 supserset with 240kg 10x5

20kg plate ab twists hindu squats/30kg v ups

10x5/10x5/10x5 (circuit)

10x5 v ups weighted and variaitons supserset with plank 30sx5

25x5 sit ups variations
med ball bashes 25x4

cardio : H.I.T 30 mins cross trainer
3 mins reistance 10
2 mins ristance 20 for fulll 30mins thanks for reading

[highkick09]

Diet:
4 egg whits/veg/harciot beans
protein shake 40g
prawns 200g
2 rump steaks/veg
2 cans of tuna/veg
1 can of tuna

Snacks ham and prawns

Gym:
benchs
30kg 10x5/ 10x5 pressups no reast between sets
60kg 10x5/10x5 press ups
80kg 6x5/10x5 decline press ups
5x4 100kg

decline

10x5/10x5 press ups 60kh
10x4 30kg

tricep dips
10x5
10x5 supserset with seated dips 10x5

lat pul down tricep variation and 20kg plate tricep pulls
10x5/10x5

one arm tricep puls 7.5kg supserset with 5x5 pull ups

7.5kg 10x5 bicep curls
hammers 10x5
arnold curls 32.5kg 4x3

10kg bicep curls 10x3
barbel 20kg curls 20x4
2x30s intervial of hammers and bicep curls

Reistance bands bicep curls varations until failure

Cardio:

30 mins cross trainer
reistance 5-10

thanks for reading

[highkick09]

women works there been admiring my training so gave me a kettlebell, which isnt aloud but she said she has it insuraned under her and no one will say anything woot woot i can now brin my kettlebells in and she will say its under her insurance!!!

Diet:
4 egg whites/veg/harciot beans
protein shake 40g
2 cans of tuna/veg
Chicken breasts 2/veg
chicken breast 1

Snacks: ham

Gym:
5x10 shoulder dips
2x6 squat clean and press one arm 32.5kg

seated rows 100kg
10x10 wide grip and jump to close grips and 12kg kettlebell variations
10x5

30kg dumbell pulls shoulders and supserset with kettlebell
10x5/10x5 (kettlebell all body varations)

5x5 shoulder dips supserset with 5x5 hindu press ups

snap catches/side to sides and kettlebell variations
10x5/10x5/10x5

rotator cuff 20x4

Cardio: H.I.T 30mins
3 mins reistance 10
2 mins resistance 20
for full 30 mins thanks for reading

although its a very light kettlebell it still made me sweat big time, now iknow i can take in my 16/20kg bad boys in

thanks for reading

[highkick09]

Diet:
4 egg whites/veg/harciot beans
protein shake 40g
chili beef (very lean and clean) 50g
2 cans of tuna/veg
2 can of tuna/veg
1 can of tuna

Snacks (maybe ham)

Gym:

hanging leg raises 10x5/30sx5 plank

bench ab varaion 10x5 / 240kg calve raise 10x5

reistance obliq twists 15/25/35/45/55kg and weighted leg raises 10x5/10x5

30kg v ups/ 20kg plate obliew pulls 10x5

weighted sit ups 10x5/obliue 20kg obliqe twsts varations 5x5

16kg v up variation 10x5/10x5 ab variations

med bal ab variations 10x3x4

med ball bashes 25x4

Cardio 30 mins cross trainer L.I.T
reistance 10-20

thanks for reading

im not even sure i want a cheat day anmymore, cause when i do i cant controll myself and eat crap and i feel it is keeping me from reaching more weight loss

[highkick09]

cheat day

[highkick09]

Diet:
4 egg whites/veg/harciot beans
protein shake 40g
2xchicken breasts 140g+/veg
2xchicken breasts/140g+/veg
2xChicken breasts

Gym:
bench
30kg 10x5/10x5 press ups
60kg 10x5/10x5 pressups
80kg 6x5/6x5 pressups
100kg5x3/5x3 pressups
120kg 3x1

60kg 10x3// pressups

Incline

60kg 10x4/10x4 pressups
30kg 10x4/10x4 pressups

Tricep dips
10x5

tricep dips and tricep puls 25kg
10x5/10x5

lat pul down tricep variation (2)/20 kg plate tricep dips
10x2x5 10x5

one arm triep extensions 10kg with pull ups
10x5/5x5

10x5 bicep curls with isolated 20kg barbell curls 12x5

standing hammers 10x4/bicep curls 20kg barbell 10x4

30 secs many reps possible with 10kg dumbel bicep curls

reistance bands 50 reps bicep curls variations

Cardio:

H.I.T 30 mins
3 mins/ reistance 10
2 mins/ resistance20
for full 30 mins

Bought a bike to lads, so some cycling about to lads!!!

thanks for reading!

[BendtheBar]

Good workout and enjoy the bike ride. Hope you have some good weather.

[highkick09]

diet:
1 egg/veg/harciot beans
protein shake 40g
2xchicken breasts/veg
2xchicken breasts/veg
2xchicken breasts

Gym:

5x10 shoulder dips

2x5 30kg squat/clean and press one arm 3x5

seated rows 100kg 10x2x5 with 10x5 hindu pressups

30kg dumbell shoulder pulls/up and downs 10kg 10x5/5x5

up and downs and side to sides 7.5kg
10x5/10x5

20 kg plate/ rotator cuff
10x4/10x4

Cardio 30 mins L.I.T

thanks for reading

Thanks BTB