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RE: Back Once Again - Dec. 5 2007 12:22:22
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Bigtime
Posts: 1607
Joined: May 13 2006
From: Leicester
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Eddie, if you go and have a session with Keith it will be enjoyable.
Say you can only squat 120kg, by the time you come out of the gym with Keith you will get 130-140 easy 
Shame his gym isnt closer 
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RE: Back Once Again - Dec. 5 2007 13:18:05
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RACK
Posts: 7389
Joined: Mar. 22 2005
From: Oooop North
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Just got back from doing legs;
Warm up - 45deg Leg Press - 352lb x 15, 452lb x 10
Slight rest
Leg ext - Peg 4 x 19 all reps had a 2 sec pause at peak contraction (up 4reps)
NO REST
45deg Leg Press - 552lb x 17, all reps slow and controlled (up 2 reps)
Slight rest
Standing Calve Raises - Stack x 23 all reps had a 2 sec pause at peak contraction (up 3reps)
Slight rest
Hanging Knee Lifts - 20 reps with 2 sec pause at peak contraction (same)
Still gutted, I could only go to positive failure on leg press.
Session took 20 mins and included lots of panting and swearing!
I also noticed I was a lot warmer too, poss due to increase in carbs?
_____________________________
HIT with Rightyho
quote:
Pity we didn't vid Rack going from pink and healthy with a touch of brown to white, then green then that death grey colour reserved for the severely traumatised.
Journal http://www.muscletalk.co.uk/m_2279528/tm.htm
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RE: Back Once Again - Dec. 6 2007 8:06:15
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RACK
Posts: 7389
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From: Oooop North
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Woke up this morning with a totally different out look. I feel really good and reckon it's time I stopped being a bellend!
After looking through my little training book I realise I've made some good progress over this year (gone from benching 80kg for 4 to 105kg for 6) and finding pics from last xmas I look a lot better and seem to have added quite a bit of lean mass. Granted there's still some fat covering it but never the less I now have a decent foundation to build on.
So all in all, a big step forward from sounding like a moaning pr1ck!
Last night also found an old mag with a HIT cardio routine in it, so did that this morning and felt a lot more satisfied than when doing the usual moderate steady state session.
Did 10mins steady state, 3x20 sit-ups, 10 mins HIT (1 min intervals), 3x20 leg raises, 10mins HIT, 2mins side bends.
Felt like I did a lot more work and saw a peak HR of 173bpm.
After this I went up and took a good look in the mirror, something I usually avoid. Bad news first is that I'm still holding too much fat, but..... Good news is I'm now starting to look like I'm building muscle. 12months ago I didn't have a lat spread, there was no indication at all of any seperation between upper and lower pec, I had no definition what so ever on my upper back, had no bicep, not a trace of tricep, had no mass on my rear shoulders, no sign of any quad muscles and had a barrel for a stomach. All this has changed so no more moaning
< Message edited by RACK -- Dec. 6 2007 8:39:40 >
_____________________________
HIT with Rightyho
quote:
Pity we didn't vid Rack going from pink and healthy with a touch of brown to white, then green then that death grey colour reserved for the severely traumatised.
Journal http://www.muscletalk.co.uk/m_2279528/tm.htm
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RE: Back Once Again - Dec. 7 2007 8:29:10
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RACK
Posts: 7389
Joined: Mar. 22 2005
From: Oooop North
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Day off from all types of training today. I figured the rest would do me good as I'm training with Rightyho tomorrow.
Diet today could be better but not got much spare time so needed to get it ready quick;
0700 5 Slices WM toast, 4 eggs
0930 75g (uncooked) basmati rice, 145g turkey, 5g olive oil, 1 apple
1130 4 weetabix, handfull of raisens, 50g protein belnd
1400 75g (uncooked) basmati rice, 145g turkey, 5g olive oil, 1 apple
1700 75g (uncooked) basmati rice, 145g turkey, 5g olive oil, 1 apple
1900 75g (uncooked) basmati rice, 145g turkey, 5g olive oil, 1 apple
pre bed 75g oats, 50g protein blend, handfull raisens
_____________________________
HIT with Rightyho
quote:
Pity we didn't vid Rack going from pink and healthy with a touch of brown to white, then green then that death grey colour reserved for the severely traumatised.
Journal http://www.muscletalk.co.uk/m_2279528/tm.htm
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RE: Back Once Again - Dec. 7 2007 12:39:26
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RACK
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From: Oooop North
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Tonights plans have kind of back fired so will swap a meal for a treat later, not sure what that will be though???
Also got to decide if to drink or not tomorrow night for my late birthday night out??? Do I stick to water or get lashed for free (baring in mind it wouldn't take much as I've only had alcohol while on holiday this year and 2 other nights!)
_____________________________
HIT with Rightyho
quote:
Pity we didn't vid Rack going from pink and healthy with a touch of brown to white, then green then that death grey colour reserved for the severely traumatised.
Journal http://www.muscletalk.co.uk/m_2279528/tm.htm
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RE: Back Once Again - Dec. 7 2007 12:48:13
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RACK
Posts: 7389
Joined: Mar. 22 2005
From: Oooop North
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Thanks eddie, I will take the safe option and have a few vodka diet cokes, I never get a guilt feeling with these LOL!!
_____________________________
HIT with Rightyho
quote:
Pity we didn't vid Rack going from pink and healthy with a touch of brown to white, then green then that death grey colour reserved for the severely traumatised.
Journal http://www.muscletalk.co.uk/m_2279528/tm.htm
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RE: Back Once Again - Dec. 7 2007 13:21:27
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RACK
Posts: 7389
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From: Oooop North
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Got a funny story about tuesday night. Went around Doncaster (it's the only place open on a tuesday), got into the dirtiest club there and what happened was a first a girl came upto me (that's not a first honest) and I was lost for words!
I'm stood at the bar with my 2 mate's, I feel these hands come from round the back of me. My friend's were just gob smacked so this lead me to think one of two things, either this girl is awesome or this girl is wrong. She walked around the front of me and it was indeed the latter!
She had jeans on that were tighter than Rod Stewarts leggings, they must have been a size 10, she must have been a 16! Now don't get me wrong, I think some fuller figured women are very attractive and I got talking to one that same night. But her mid section looked like it was moving totally independant to the rest of her as it was just hanging in space. Even worse than this was the fact she had a back less top on which also showed the bottom of her stomach off. Hair greased back and she smelt like..... well let's just say unclean. I know I'm far too big to wear drain-pipe jeans, so I don't wear them. Why do some people make themselves look rediculas just because they think it's fashion??? Wear what makes you look good!
Anyway, me being a polite gent told her no thanks and that I wasn't interested to which her reply was "Ah tha gay or summat!"
I really don't know how I attract them?????
_____________________________
HIT with Rightyho
quote:
Pity we didn't vid Rack going from pink and healthy with a touch of brown to white, then green then that death grey colour reserved for the severely traumatised.
Journal http://www.muscletalk.co.uk/m_2279528/tm.htm
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RE: Back Once Again - Dec. 7 2007 13:33:00
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mick_the_brick
Posts: 14932
Joined: Sep. 29 2006
From: North East - UK
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quote:
ORIGINAL: RACK
Got a funny story about tuesday night. Went around Doncaster (it's the only place open on a tuesday), got into the dirtiest club there and what happened was a first a girl came upto me (that's not a first honest) and I was lost for words!
I'm stood at the bar with my 2 mate's, I feel these hands come from round the back of me. My friend's were just gob smacked so this lead me to think one of two things, either this girl is awesome or this girl is wrong. She walked around the front of me and it was indeed the latter!
She had jeans on that were tighter than Rod Stewarts leggings, they must have been a size 10, she must have been a 16! Now don't get me wrong, I think some fuller figured women are very attractive and I got talking to one that same night. But her mid section looked like it was moving totally independant to the rest of her as it was just hanging in space. Even worse than this was the fact she had a back less top on which also showed the bottom of her stomach off. Hair greased back and she smelt like..... well let's just say unclean. I know I'm far too big to wear drain-pipe jeans, so I don't wear them. Why do some people make themselves look rediculas just because they think it's fashion??? Wear what makes you look good!
Anyway, me being a polite gent told her no thanks and that I wasn't interested to which her reply was "Ah tha gay or summat!"
I really don't know how I attract them?????
Muffin top is the word you are looking for mate 
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Head Anabolic Mod @ http://www.underground-muscle.co.uk NOW AN OPEN BOARD
quote:
ORIGINAL: cLaTTeReD
tell your "friend" not to be a pecker and do some test
Performance Enhancing Drug Member of the year 2007
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RE: Back Once Again - Dec. 7 2007 13:37:07
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RACK
Posts: 7389
Joined: Mar. 22 2005
From: Oooop North
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TBH I prefer going out and not drinking. 2006 was a bit of a blur due to binge drinking. This year I've had 9 nights on the lash (6 of these were on holiday). I save a fortune, never wake up feeling rough, never have to wait for a taxi, don't end up eating a mixed kebab wrapped up in a naan bread and always remember what I've done.
Dressing for your body type is a must! Like I said, there is no way I could ever where drain pipe jeans without walking like I've spent the night at neverland ranch!
I'm really not into pubs, but I do like going to bars and clubs at the weekend.
_____________________________
HIT with Rightyho
quote:
Pity we didn't vid Rack going from pink and healthy with a touch of brown to white, then green then that death grey colour reserved for the severely traumatised.
Journal http://www.muscletalk.co.uk/m_2279528/tm.htm
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RE: Back Once Again - Dec. 7 2007 13:37:59
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RACK
Posts: 7389
Joined: Mar. 22 2005
From: Oooop North
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LOL Mick!!! That's the phrase I wanted, I just couldn't think!
_____________________________
HIT with Rightyho
quote:
Pity we didn't vid Rack going from pink and healthy with a touch of brown to white, then green then that death grey colour reserved for the severely traumatised.
Journal http://www.muscletalk.co.uk/m_2279528/tm.htm
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RE: Back Once Again - Dec. 7 2007 18:52:34
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Taz
Posts: 1770
Joined: Jun. 14 2005
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Hey Rack.
Just thought I would pop and see whats been going on. I see you are still battling with the food doh!!!!
For what its worth you have done an amazing job with your progress over the year. You look so much better and have gotten much stronger so well done.
Dont worry too much about your increased intake, you know in your mind it is the right thing to do in order to get better results so just chill and enjoy yourself.
_____________________________
Taz's Cut: www.muscletalk.co.uk/m_2270947/mpage_1/key_/tm.htm#2270947
6ft
Start weight 12/07/08: 17st
Start BF: 20.8%
Current weight: 16st 10lb
Current bf: ???
Lifts:
Bench 135
Clean & Press 95
Squat 155
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RE: Back Once Again - Dec. 8 2007 14:54:55
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RACK
Posts: 7389
Joined: Mar. 22 2005
From: Oooop North
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Thanks Taz, it's not the food that's the issue. It's me thinking I'm going to turn fat again over night. I am getting better though.
Just got back from training with Rightyho. One word and one word only comes to mind PAIN!!
About 5 mins into chest I think I uttered the words "I'm gonna be sick!" Righty's reply was "Do it, and get on with lifting!"
We were only half way through and had biceps to do after!!!!
It took me a good 15mins to stop shaking after the workout was done and feeling in my arms has only just come back.
Massive thanks Rightyho
_____________________________
HIT with Rightyho
quote:
Pity we didn't vid Rack going from pink and healthy with a touch of brown to white, then green then that death grey colour reserved for the severely traumatised.
Journal http://www.muscletalk.co.uk/m_2279528/tm.htm
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RE: Back Once Again - Dec. 8 2007 15:04:01
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RACK
Posts: 7389
Joined: Mar. 22 2005
From: Oooop North
Status: offline
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Swapping diet around next week too.
_____________________________
HIT with Rightyho
quote:
Pity we didn't vid Rack going from pink and healthy with a touch of brown to white, then green then that death grey colour reserved for the severely traumatised.
Journal http://www.muscletalk.co.uk/m_2279528/tm.htm
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RE: Back Once Again - Dec. 8 2007 16:15:40
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Bigtime
Posts: 1607
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From: Leicester
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Was it worth it then Rack?
What is the diet going to consist of?
Any goodies in there?
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RE: Back Once Again - Dec. 8 2007 18:41:17
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Taz
Posts: 1770
Joined: Jun. 14 2005
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Dude you are not going to turn fat over night. Just keep at it and good things will happen.
Me on the other hand will be posting up a few pics of me after my long bulk with erratic training over the past 10 months lol!!!!!! 
I have put on some bulk but plenty of fat too but the new year will bring a fresh start plus my new rack, bench and oly weights came the other day so now have to tools to train properly.
I hope you will be on hand to help me through my trials Rack. A quick question Rack, your fish oil consuption is pretty high which I suppose is down to your meds. I’m going to be running epi in January and wondered how much fish oil I should use per day? I was planning on 3 -1000mg caps per day.
_____________________________
Taz's Cut: www.muscletalk.co.uk/m_2270947/mpage_1/key_/tm.htm#2270947
6ft
Start weight 12/07/08: 17st
Start BF: 20.8%
Current weight: 16st 10lb
Current bf: ???
Lifts:
Bench 135
Clean & Press 95
Squat 155
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RE: Back Once Again - Dec. 10 2007 8:04:01
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RACK
Posts: 7389
Joined: Mar. 22 2005
From: Oooop North
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@Bigtime, Was worth every bit of pain mate. I can't wait to get to gym today and put my training partner through the same thing!
As for the diet, read below.
@Taz, You're right mate I won't get fat over night. But over last week I went from 14st 12lb to 15st 12lb The word "frustrated" doesn't quite cover it!
As for the fish oils, I use them because I hate oily fish. No matter how much I try I just can't eat it.
I'm not too clued up on epi but I'll get some reading done and see how I can help.
Turns out the highlight of my weekend was being punished by Rightyho!
Got back to mine saturday afternoon and went straight to sleep, got up ready to go out and then got a massive smack in the face, the jeans that fit last week, were far too tight! This got me instantly raged and I wanted to hunt down the person who told me "you really need to be getting about 400-500g carbs a day" Yeah alright!!!! So you can imagine the mood I was in, plus the tren had also started working so I was double mad.
This drove me to get absolutely smashed on my night out. As we were leaving someone decided to shove my brother, now usually I'd have stepped in and calmed the situation down, this time I grabbed the bloke by the neck and threw him the length of the dance floor then went to grab him while he was laid out on the floor. It was at this point my mate and brother escorted me outside and in the minibus home. Got back, watched the hatton fight. Then I started having a massive argument with my ex, the things I was saying to her were absolutely evil and I'm a bit ashamed. Although deciding to walk home from my brother's at 6am in the pitch black along dark country lanes isn't my proudest moment either. 2 miles has never felt so long!
Saturday nights events coupled with the HUGE weight gain just set me up for a fall so yesterday was spent eating pile upon pile of crap! This lead me to worrying again, so much so I couldn't sleep last night.
First step to get weight back down is to half the amount of carbs I had last week, so today diet looks like this;
0700 50g oats, handfull raisens, 5 egg whites, 1 whole egg
0930 50g WM pasta, 140g chicken, toms, 5g olive oil
1130 2 weetabix, 45g whey
1230 Train PWO 2 weetabix, 45g whey, 20g dextrose
1400 50g WM pasta, 140g chicken, toms, 5g olive oil
1700 50g WM pasta, 140g chicken, toms, 5g olive oil
1930 50g WM pasta, 140g chicken, toms, 5g olive oil
Pre-bed 45g ceasin
_____________________________
HIT with Rightyho
quote:
Pity we didn't vid Rack going from pink and healthy with a touch of brown to white, then green then that death grey colour reserved for the severely traumatised.
Journal http://www.muscletalk.co.uk/m_2279528/tm.htm
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RE: Back Once Again - Dec. 10 2007 8:37:35
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RACK
Posts: 7389
Joined: Mar. 22 2005
From: Oooop North
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Just got this from the thank you post I put to righty in the general bit. All my work mate's are wetting themselves as I still can't move my chest without squeeling!!
quote:
ORIGINAL: rightyho
quote:
ORIGINAL: boxer81
dont suppose you want to share each and every detail do you 
Pity we didn't video Rack going from pink and healthy with a touch of brown to white, then green, then that death grey colour reserved for the severely traumatised.
Most entertaining PT session for me in a while mate and I think the rest of the gym thought so too since they asked "was that chap okay" after you left.
You more than held your own mate - impressed and thanks for not belching that mouth sick on the gym floor.
Try legs HIT after Crimbo?
_____________________________
HIT with Rightyho
quote:
Pity we didn't vid Rack going from pink and healthy with a touch of brown to white, then green then that death grey colour reserved for the severely traumatised.
Journal http://www.muscletalk.co.uk/m_2279528/tm.htm
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