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RE: Samcim's cutting journal , pics page 1, MT shapeup ... - Jan. 12 2008 17:24:34
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samcim
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HI mate, its home made parsly sauce.
Get 1 teaspoon of good butter, heat it in a pan till liquid add some plain flour slowly till it thickens. (looks like marsipan) Add some skimed milk till its creamy. Then I add some fresh pansly chopped up, some seas salt & a little onion powder.
< Message edited by samcim -- Jan. 12 2008 17:25:25 >
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RE: Samcim's cutting journal , pics page 1, MT shapeup ... - Jan. 12 2008 17:26:25
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samcim
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Thanks mate 
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RE: Samcim's cutting journal , pics page 1, MT shapeup ... - Jan. 13 2008 21:35:37
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samcim
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Well didnt loose no weight this week but lost 1/4" on my waist
Had my cheat meal last night, eat out with the wife consisted of:
Starter:
Tomato & basil soup with 2 bread rolls.
Main:
1 rib eye steak
loads of veg
pots
Peepercorn sause
Sweet:
Cheesecake
Enjoyment:
Very high lol.
No Gym today, done a 45min sassion on my mountian bike, was good :)
Diet is sorted
All going well!
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RE: Samcim's cutting journal , pics page 1, MT shapeup ... - Jan. 15 2008 14:24:40
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samcim
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Last night:
5x5
built up to:
Squats: 180x5
Bench: struggled with 175x3, will go lower next week
BOrow: 140x5
35mins on my mountian bike.
Diet been great so far
< Message edited by samcim -- Jan. 15 2008 14:25:13 >
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RE: Samcim's cutting journal , pics page 1, MT shapeup ... - Jan. 16 2008 20:37:25
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samcim
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Today went well
Light squat:
80kg
100kg
130kg
130kg
Inc bench:
80kg
100kg
120kg
140kg(struggled on this)
Deadlift:
140kg
170kg
190kg
220kg (x5 baby! got this with ease today lol!!!)
Done 20mins cardio, light jog and stepper.
Cant wait to start the advanced Bill starr programme on Monday.
Goes like this:
Anyway all going well 
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RE: Samcim's cutting journal , pics page 1, MT shapeup ... - Jan. 17 2008 18:11:26
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samcim
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Just a quick update, done some shrugs and standing BB press
Shrugs:
20x100kg
15x140kg
12x180kg
Standing BB press
5x60kg
5x80kg
5x90kg
3x100kg
Also done 20mins cardio and going for a jog later, getting some bad shinsplints off jogging, might go on my bike.
Sam
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RE: Samcim's cutting journal , pics page 1, MT shapeup ... - Jan. 18 2008 7:10:32
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samcim
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went for a jog last night, done 40 mins slow jog, getting alot fitter now
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RE: Samcim's cutting journal , pics page 1, MT shapeup ... - Jan. 18 2008 19:07:31
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samcim
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Well done the gym tonight, no PB apart from squat, last rep was 185kgx3
15 mins cardio.
This is my meal tonight, it consists of:
Brocclli
Green beans
sweetcorn
peas
Spinach
Sweet potato
Peppers
and a chicken breast.
I also had a little sauce this is how I made it.
1 clove of garlic and 1/2" of ginger finly chopped. Lighty fried it in a tspoon of olive oil, added 1/2 a red onion , added 3 tble spoons of chopped totatoes and 1/2tble spoon of tandori power. Cooked all that up and added some natural yougart.... it was amazing, LOVELY! and very low in cals.
Picc without sauce:
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RE: Samcim's cutting journal , pics page 1, MT shapeup ... - Jan. 18 2008 19:35:28
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DaveyboyUK
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Looks like your on track mate, you have some awesome lifts as well. Good luck in the shape up!
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RE: Samcim's cutting journal , pics page 1, MT shapeup ... - Jan. 18 2008 19:45:37
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samcim
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Cheers mate, youve got some good lifts there too
Sam
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RE: Samcim's cutting journal , pics page 1, MT shapeup ... - Jan. 19 2008 12:13:43
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samcim
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Lost 3lb this week. im at 18s12 now
Also lost another 1/4" of my waist, so thats 1/2" in 2 weeks :)
Off to the gym now
< Message edited by samcim -- Jan. 19 2008 12:14:21 >
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RE: Samcim's cutting journal , pics page 1, MT shapeup ... - Jan. 19 2008 15:10:13
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samcim
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Thanks Old Git getting there :>
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RE: Samcim's cutting journal , pics page 1, MT shapeup ... - Jan. 19 2008 18:16:43
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samcim
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Ok didnt do that much in the gym today, only a bit of shoulders
standing BB press:
5x60
5x80kg
5x90kg
2x100kg
BO rear delt
15x20kg
12x25kg
10x30kg
Side rasies
12x15kg
12x20kg
10x25kg
Done 20 mins cardio after gym
Tonight I done a 15mile bike ride, took about 1 hour cant remember now but I was fooked after it lol.
Cheat meal tonight
Salmon fish cakes for starter (the one off the marks & Spencers advert ) with a large salad, Beef stroganoff with rice for main & bread & butter pud for pudding all in all a well earnt treat. I think the bike ride covered all those calories TBH hehe!
Wife is making me it, so should be a good change from me cooking everything I eat for a change :)
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RE: Samcim's cutting journal , pics page 1, MT shapeup ... - Jan. 20 2008 20:20:14
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samcim
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Had 3 glasses of red wine last night along with my meal, also had 2 glasses of rose wine, first drink since Xmas, dont drink much just had a few with my meal :)
Just done 45 mins on my mountain bike... Diet been spot on today :)
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RE: Samcim's cutting journal , pics page 1, MT shapeup ... - Jan. 21 2008 17:21:57
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samcim
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Well started the Advanced routine today, today goes like this:
Squat 5 133
5 133
5 133
5 133
5 133
Bench 5 101
5 109
5 117
5 125
5 133
Row 5 79
5 85
5 92
5 98
5 104
Assistance:
2 Sets of Weighted Hypers
4 Sets of Weighted Situps
Meal after the gym was 150g of salmon fillet, small cup of rice and a huge veg.
Going for a jog or a bike ride later :P
< Message edited by samcim -- Jan. 21 2008 17:23:56 >
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RE: Samcim's cutting journal , pics page 1, MT shapeup ... - Jan. 22 2008 18:43:36
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samcim
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Last night went on the bike, even tho it was pissing down outside lol. My balls were freezing aftereards lol!!!
Done 50 mins and really went for it!
Im tired today but am gunna go out on bike in a bit.
Diet all going well.
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RE: Samcim's cutting journal , pics page 1, MT shapeup ... - Jan. 22 2008 19:42:33
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samcim
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Ok, just done another 50 mins with a good pace on my bike outside, the tarrain is say 40 mins flat with 10 mins hills. and my legs are burning the whole time so Im not faffing about xD
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RE: Samcim's cutting journal , Bill Starr's 5x5 baby! - Jan. 23 2008 20:15:20
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samcim
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From: N Wales
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Feeling tired today, still went to gym tho, work was hard so maybe it was that.
Nothing special in the gym today,
Squat 5 120
5 120
5 120
5 120
5 120
Deadlift 5 163
5 163
5 163
5 163
5 163
Standing press 5 59
5 59
5 59
5 59
5 59
Assistance:
5x5 or 3x8 of Pullups/Chins/Pulldowns (try to run in line with rest of program as able i.e. increase weekly to PR then lower volume and increase again)
3 Sets of Situps
No cardio today, too tired!
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