Time To Grow (pics pg16)

@Oasis, I'm soooo sorry mate, I thought I'd replied to the PM you sent me.  I'm good for Creatine at the min.  Again massive sorry for not replying, I must have clicked off the page too quick before sending.

@Jedi, Not sure mate, I'm just doing what ever Paul tells me.  I've always needed lots of cardio, so we'll just see how the morning sessions go.  I doubt they'll affect my strength at all, as the food I'm having at the min is fine, strength is up and have stayed at 15st 10lb with very little cardio.  With the addition of the morning session I'm expecting some lard to come off while strength still goes up.  But we shall see........

Got to work through my dinner today at work due to rush job needing to be finshed asap, but it's worked out well as I can get straight off to the gym and do cardio as soon as I've finished weights GOOD TIMES!!

Always good to get the cardio out of the way first thing Mr Rack!
 
 

Too true, I was going to put on my status later on tonight
"RACK will be joining the 5am cardio club again!"

5AM Cardio club!

I would say nackers to that for a game of tiddlywinks!

Ever since "The Kypton factor" was removed from the morning Challenge TV slot, I have blanky refused to get out of bed to do cardio.

It's more like 5-30ish mate haha.  TBH I enjoy doing it, get's me up and ready for the day and I know it's done then.

I must agree, cardio and a nice long shower to accompany are excellent ways to start the day.  Please take that idea and place it on the scales.

Now, lets take the act of dragging an unwilling carcass from its cesspit at a inhospitable time of the morn. Place that on the other side of the scales.

Unfortunately my set of scales are heavily biased in favour of laying comatosed under a warm duvet.

Winner winner chicken dinner!

This is true my friend, but at 530am every morning I have this thing jumping on me

^
He looks like a nice lad but he also looks as though if you don't drag your @rse out of bed
...he will do it for you.



The line above the picture also reads ever so slightly as though your GF could've written it after
one too many rude awakenings

That's your pink handbag on the door isn't it!

@Jedi, FPMSL!!!  She's randier than me!!
the dog's so strong it's unreal.  I seriously have to put every bit of effort in to stop him draggin me, he's only 9 months old too.  3st 6lb at the min.

@G, shhhh don't tell anyone about my bag fetish bro

Chest and Bi's

Pec deck 90kgx10,10,10 (up reps)
Incline press 70kg x8,8, 80kg x 7, 40kg x failure (usually done on smith but was busy)
Flat DB press 35kg x 8,8,8,8 (same)
Dips - BW x 8,8,8 (same)

Seated incline DB curl 17.5kg x 10,10,10 (up weight)
Standing BB curl - 35kgx8,8,8 (same)
30’s - with 30kg on cable (up weight)

Followed by 45mins cardio

Hey hey hey.....do not diss the 5am Totally Bonkers Groovy Gang.....I am Presiding Officer of it my lovelies!
 
True, we don't have that many male members......but Mr Rack puts in an appearance on a regular basis to enthuse us with his wit and banter!
 
In fact, I'm back in the game myself......so its head down, arse up and burn that flubber!! Hee!

Had a bash at those leg presses tonight mate, one word - BRUTAL!!

I started with too much weight I think, I just couldn't do it. I will lower the weight next week and have another bash.

I had to do: 10 / 10 / (lowered weight) 10 / 10 / 5 / 5 / 6

They do the job though eh??

@Chrissie, I was there in da clurb this morning and it was awesome!  Although no need to tease me with tales of you in PJ's while I'm freezing on the streets haha!!

@Tuffy, That's exactly how my first time went mate.  Stick with the same weight next week and I bet you finish it.  It feels like pure hell but for a split second when you get out of the machine your legs are fine, as soon as weight is put on them they collapse hahaha!!
 
New alarm tone worked wonders this morning (David Guetta "love is gone") and I was off out on the streets with my dowg at 530am.
45mins of brisk walking soon warmed me up and I was back home eating meal 1 at 615am.
Doing cardio again has put me in a really good mood, not sure why or how I've missed it but I know I'm feeling better for doing it.

Chest is nice and tight from yesterday, although I still never seem to get DOMS in my bi's?????
Rest from weights today but will be there tomorrow for back/rear delts/traps/calves.

Also managed to do a deal with a mate who owns a cafe, I'll be getting 120 eggs for a tenner so not too bad. And the VIP has a costco card so viva la chicken breastage for cheaper than the Asda!

In other events, I won't be venturing to any night time establishment this weekend, a night at the pics with the VIP tonight and chilling tomorrow, then off to see my bro sunday night for my treat meal.

It's strange how by only doing 2 decent length cardio sessions my mood has picked up this far.........

Get pounding those streets boy!

Would i be right in thinking that this additional cardio is due to changes by PSCARB or is it a decision you have made yourself.

It's down to Paul mate.  I'd not done any cardio apart from walking the dog 20 or so mins a day (and that was mainly me shuffling along while he runs about) since starting the plan as he'd not stated to do any.  Had a quick word this week and it's now been added.

Cardio is a must for those whom easily add BF.

That's especially true for me.  As said, me and Paul must have got our wires crossed with the cardio situation.  On a different note though, my weight has been a constant 100kg with doing hardly any, so the addition of 45mins fasted in a morning, I'm guessing fat loss will happen

hope all is goin well fella with the new plan and diet...
saw on FB, and here, that the cardio is back in!! 5.45 in the mornin!! crazy b*stard!! haha..

hope ur well fella

Just been readin through your journal buddy.

I'm good thanks and in a sick way was enjoying my Harold Bishop-esque power walk this morning.  I was up at 5.15 and out the door for 5.30.  It'll be the same now until Paul say's something different.

Was a bit mardy last week due to bf% but on a good note, I'm eating more than ever and weight is a stable 15st 10lb.

Hope you're doing well mate.