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RE: S4!NT. a diary to the first comp - Apr. 11 2008 22:53:49
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S41N7
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quote:
ORIGINAL: S41N7
NUTRITION
missed this mornings green tea as iwoke up at 5:40 and should have woke at 5:30-
------------------45 MIN LOW INTENSITY CARDIO---------------------------------------
7:00 - 30g whey, 40gs of oats with skimmed milk (forgot to have the fruit juice)
10:30- Progen
12:30 - Wholemeal pitta with 120g of chicken a banana and an apple (forgot to have the apple with the progen).
3:30 - Wholemeal pitta with 120g of chicken and an apple.
-----------------------------------REST DAY---------------------------------------------
6:00 - 9 jaffa cakes and a milky way
9:30 - slice of cheese cake and a bag of popcorn. A very tall beaker of squash.
11:00 - 30g whey in skimmed milk.
Think I over did it with the cheat meal 
< Message edited by S41N7 -- Apr. 11 2008 22:58:33 >
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RE: S4!NT. a diary to the first comp - Apr. 12 2008 15:15:48
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S41N7
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NUTRITION
10:00 - 30g whey, 40gs of oats with skimmed milk. 200ml of juice
-------------------WORKOUT--------------------------------
13:00- basmati rice and 120g of chicken. 1 banana
WORKOUT: supersets
Ab bench (Vertical bench leg raises)
12x20kgs [9] (12x [9])
12x20kgs [9] (12x [9])
12x20kgs [10] (12x [9])
standing EZ bar curl (Standing Overhead EZ bar Press
12x20kgs [8] (12x20kgs [8])
8x30kgs [9] (8x30kgs [8])
5x40kgs [10] (2x40kgs [10])
Kneeling Cable crunch (hip thrusts)
12x70kgs [8] (12x [8])
12x80kgs [10] (12x [9])
12x80kgs [10] (12x [9])
Standing Obliqe crunch (Alt Cable curl)
12x25kgs [8] (12x11.25kgs [8])
12x32kgs [9] (12x16.25kgs [9])
12x32kgs [9] (18x11.75kgs [10])
< Message edited by S41N7 -- Apr. 12 2008 19:30:23 >
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RE: S4!NT. a diary to the first comp - Apr. 12 2008 16:15:52
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James
Posts: 25381
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From: healthyaction.co.uk
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quote:
ORIGINAL: S_T_E_F
I beg to differ and say doms are a sure sign you have overloaded muscles sufficiantly and in a way they are not used to but each to their own.No soreness for me means i need to change something.Everyone always questions wether they are doing enough or doing it right, that never really changes does it?
Disgaree - especially in a strict energy deficit diet like this one. There is more to DOMS than training. Nutrition and rest are also factors
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RE: S4!NT. a diary to the first comp - Apr. 12 2008 16:17:12
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James
Posts: 25381
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From: healthyaction.co.uk
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I think you should both try to come and see me soon S41N7
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RE: S4!NT. a diary to the first comp - Apr. 12 2008 19:07:15
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S41N7
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I agree James. and welcome a suggested date.
quote:
ORIGINAL: S41N7
NUTRITION
10:00 - 30g whey, 40gs of oats with skimmed milk. 200ml of juice
-------------------WORKOUT--------------------------------
13:00- basmati rice and 120g of chicken. 1 banana
3:30 - 40g oats in skimmed milk. 30g whey.
7:00 - basmati rice, peas and 120g chicken. 200ml of juice
10:00 - 100g smoked salmon and a large handfull of raw spinnach leaves
< Message edited by S41N7 -- Apr. 12 2008 22:16:51 >
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RE: S4!NT. a diary to the first comp - Apr. 13 2008 12:32:43
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S41N7
Posts: 563
Joined: Apr. 2 2007
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NUTRITION
9:00 - 30g whey. 40g oats in skimmed milk. 200ml of fruit juice
12:00 - 20g whey, oats 200ml of milk and a banana blended into a smoothie.
3:00 - 20g of basmati rice, peas and 120g chicken. jam rolly poly and custaed
7:30 - 40g of oats in skimmed milk. 100g turkey.
10:00 - 120g makerel fillet and raw spinnach leaves
< Message edited by S41N7 -- Apr. 13 2008 22:01:08 >
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RE: S4!NT. a diary to the first comp - Apr. 14 2008 7:19:35
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S41N7
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Feeling a little guilty about the treats I have had this weekend an need to stay focused in the comming weeks. I belive that once I have the appointment with James there will be anewfound rigour in sticking strictly to the plan. However, I hope I can motivate myelf to do so anyway. To help i will be engaing in mindset activities, evaluating and re-enforcing them in order to establish and create a powerful incentive to continue or adopt progressive behaviour and choices. At the same time slowly disgard, or adapt unprogressive behaviour.
In so doing I will have to challenge the assumptions of my presnt mindset in order to identify barriers to my fitness goal before dentifing strenths I have to overcome them. It is only then that I can devise a realistic action plan to success. This will have to be a regular activity for if I fail to review or revise my mindset with sufficient regularity I will fail to cultivate the relevant core values in order to program a strong internal drive towards a productive path. (Something like the entrepreneurial mindset)
MINDSET FOR THIS WEEK:
1) not to cheat unless it is my actual cheat meal.
2) continue workingout with increased intensity.
NUTRITION
5:30 - mug of green tea (and a green tea exstract)
------------------45 MIN LOW INTESIY CARDIO-------------------
7:00 - 40g of oats in skimmed milk. 200ml of fruit juice. (forgot to have whey  )
10:15 - 120g turkey in a wholemeal pitta. 1 banana.
12:30 - progen and mixed tropical fruit
3:30 - 120g of turkey in a wholemeal pitta. portion of green grapes.
----------------------------WORKOUT---------------------------------
6:00 - pwo - 30g of whey (oops should have been 40g)
6:30 - chicken and peas. 40g of oats in skimmed milk
< Message edited by S41N7 -- Apr. 14 2008 18:33:35 >
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RE: S4!NT. a diary to the first comp - Apr. 14 2008 21:50:53
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anabolicjay
Posts: 3839
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sorry not to have popped in here recently been a bit busy, looks like youve upped the intensity in your workouts... good man! how many sets are you taking to failiure?
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RE: S4!NT. a diary to the first comp - Apr. 14 2008 21:56:31
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kitty
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That's a bit complex for me man
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RE: S4!NT. a diary to the first comp - Apr. 14 2008 22:13:21
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anabolicjay
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quote:
ORIGINAL: kitty
That's a bit complex for me man
lol
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RE: S4!NT. a diary to the first comp - Apr. 15 2008 8:30:57
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S41N7
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@ Jay. I take the last two sets of each exercise to failure:
1) My warm up sets I try to complete between 15-20 reps, an intensity level [8].
2) then I aim to work within the 8-6 rep range aiming for an intensity level [9]
3) The last set I try to take to failure, an intensity level [10]
@ Kitty, i am attempting to harness the inner power. As you have over the last 2 years. 
MINDSET EXERCISE:
I am very pleased with the direction of yesterdays progress, everthing went according to plan. Even this morning I was particularly tired but last nights visualisation exercise really helped to fix my mind on the desired goal. However, I did miss a meal yesterday, but thats because I retired to bed quite early. I believe the rest is more important than staying up in order to get annother meal in me... isnt it?  .
< Message edited by S41N7 -- Apr. 15 2008 10:21:06 >
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RE: S4!NT. a diary to the first comp - Apr. 15 2008 20:45:12
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S41N7
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Joined: Apr. 2 2007
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NUTRITION
5:30 - mug of green tea (and a green tea exstract)
------------------45 MIN LOW INTESIY CARDIO-------------------
7:00 - 40g of oats in skimmed milk. 200ml of fruit juice and 30g whey.
10:15 - 120g turkey in a wholemeal pitta. 1 banana.
12:30 - progen and mixed tropical fruit
3:30 - 120g of turkey in a wholemeal pitta. portion of green grapes.
6:00 - 120g turkey, peas, green beans and a small slice of yam.
----------------------------WORKOUT---------------------------------
8:00 - PWO - 40g of oats in skimmed milk
11:00 - 30g whey in 200ml of skimmed milk
< Message edited by S41N7 -- Apr. 16 2008 12:53:50 >
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RE: S4!NT. a diary to the first comp - Apr. 15 2008 20:53:36
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kitty
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quote:
Kitty, i am attempting to harness the inner power. As you have over the last 2 years.
Now if you had said that in the first place
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RE: S4!NT. a diary to the first comp - Apr. 15 2008 21:19:06
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anabolicjay
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do you listen to music when you do cardio?
how did the workout go?
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RE: S4!NT. a diary to the first comp - Apr. 15 2008 22:23:28
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1MR
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Diet's nice and clean mate, very straighforward too, I like your approach!
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quote:
ORIGINAL: Furyan
I find usually, the only ones who wont admit genetics play a large part, are the ones gifted by them.
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RE: S4!NT. a diary to the first comp - Apr. 16 2008 8:22:45
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S41N7
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quote:
ORIGINAL: kitty
Now if you had said that in the first place
Lol
quote:
ORIGINAL: anabolicjay
do you listen to music when you do cardio?
how did the workout go?
No. When I listen to music I tend to go like the clappers. I watch the world news. I listen to hardcore hiphop, garage and drum&Base during wieght sessions.
quote:
ORIGINAL: 1MR
Diet's nice and clean mate, very straighforward too, I like your approach!
Thanks. The diet was devised by James
< Message edited by S41N7 -- Apr. 16 2008 22:06:04 >
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RE: S4!NT. a diary to the first comp - Apr. 16 2008 12:17:58
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James
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We've a date booked now, so see you both in a week and a bit
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RE: S4!NT. a diary to the first comp - Apr. 16 2008 12:56:53
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S41N7
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Seriously looking forwards to it M8. I often fear I will not be ready in time.
Good DOMS in the chest, I noticed it yesterday, and today its more noticeable, The shoulders feel a little sore from yetserdays workout as well. The refocus on workout intensity is really paying off. (I will post my previous workouts when I have caught up with coursework assessments).
< Message edited by S41N7 -- Apr. 16 2008 13:01:33 >
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RE: S4!NT. a diary to the first comp - Apr. 16 2008 21:47:35
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S41N7
Posts: 563
Joined: Apr. 2 2007
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NUTRITION
5:30 - mug of green tea (and a green tea exstract)
------------------45 MIN LOW INTESIY CARDIO-------------------
7:00 - 40g of oats in skimmed milk. 200ml of fruit juice and 30g whey.
10:15 - 120g turkey in a wholemeal pitta. 1 apple.
12:30 - progen and mixed tropical fruit
3:00 - 120g of turkey in a wholemeal pitta. 1 banana.
----------------------------WORKOUT---------------------------------
PWO - 40g whey in water
6:00 - 120g turkey, peas, and 40g of basmati rice.
8:00 - PWO - 40g of oats in skimmed milk
10:00 - 30g whey in 200ml of skimmed milk
TRAINING: BACK - supersets
Seated Cable Row (high pully straight arm pull downs)
10x75kgs [8] (10x23.5kgs [7])
7x 89kgs [9] (7x32.5kgs [10])
6x89kgs [10] (6x32.5kgs [10])
5x89kgs [10] (5x32.5kgs [10])
Lat Pulls (Rear deltoid fly)
7x70kgs [9] (10x42kgs [9])
7x70kgs [10] (6x49kgs [10])
7x70kgs [10] (6x49kgs [10])
8x70kgs [10] (4x49kgs [10])
Close Grip Vertical Traction
6x90kgs [9]
7x90kgs [10]
5x90kgs [10]
4x90kgs [10]
1 arm bent over DB Rows
8x42kgs [9]
8x42kgs [9]
8x42kgs [10]
8x42kgs [10]
< Message edited by S41N7 -- Apr. 16 2008 22:02:14 >
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