road to perfection, possibly! pics page 1.... ***NEW PICS PAGE 15***

maybe so, cutting is more about the diet and cardio though imo mate, can definately work for both.
Dont do it that often, just every once in a while if i fancy it, is a very good yet tough workout, however if im not at the gym again for a while then ill change it slightly to what i prefer.

todays notes

6.30am - get up - exercise class

7.30am - Porridge + 2 shredded wheat + green tea + protein shake

10am -  2 whole eggs + 2 whites scrambled

Walk to gym

11am - train
Chest/Shoulders/Triceps
Lighter than normal still due to my hand, hoping it heals soon as is very annoying!

Bench press
4x12 (60kg)

Incline press (machine)
1x12 (60kg)
2x12 (85kg)

Pec deck/chest fly (less stress on hand)
3x12 (91kg)

Shoulder press
3x12 (20kg)

Shrugs
1x10 (20kg)
1x15 (20kg)
1x20 (20kg)

Rear delt flyes
3x12 (8.5kg)

Tricep pushdowns
3x10 (65kg/lbs not sure which)

Seated jacknifes
2x30 (bodyweight)
1x50 (bodyweight)

Followed directly by 40g whey.

1pm - Chicken breast

2pm - Subway meatball marinara :( was hungry and it tasted lovely......

Got a rest for most of day although plan on a run around 5.30 but otherwise just eating and resting for another couple of days before going out in evening, got football on too so shouldnt be too hard.

Yeah it is nice to mix it up now and again. You ever had a go with kettlebells?

not really mate no, the gym doesnt have any (afaik) and neither do i.
Have heard lots of good things about them, but am happy enough with a dumbbell and barbell.

todays notes

complete day of rest, first one in about 2months :)

8am - get up - porridge + green tea + protein shake

9am - 4 shredded wheat

10.15am - 2whole eggs + 2 whites - scrambled

12pm - 2 shredded wheat

1pm - Turkey breast + salad

3pm - Turkey breast + salad

5pm - Turkey breast + salad - agian, is cheap though and being short of money it works.

Feeling so hungry so had to have a couple of slices of pizza that my brother and sisters were having, not very good but had to be done, still going pretty well though on dropping afternoon carbs, however being so hungry wont keep it up for so long.

Been good to get a full days rest though, has me ready for a couple of classes tomorrow plus gym plus getting wrecked, which isnt good again but been too long for me...... in my current state just prefer going out all the tiem  (sounds like an alcoholic!)

8pm - Steak + potatoes + salad

6.30am - get up - exercise class - bowl of oat cereal

7.30am - Bowl porridge + green tea + protein shake

10.30am - Turkey steak + salad

12pm - Train
Legs/Back/Biceps
Hand is pretty much fully healed so back to normal lifting

Squat
1x10 (60kg)
2x8 (100kg)
1x10 (60kg)
All very deep

Calf raise
3x12 (100kg)

Deadlift
1x10 (100kg)
2x8 (110kg) - PB for 8reps so all good and happy with improvements on deads

Inverted rows
2x20 (bodyweight)
1x14 (bodyweight)

Swiss ball crunches supersetted with seated jacknifes
3x30 (of each @ bodyweight)

Seated rows supersetted with close grip pull downs
Seated row        Pulldowns
1x10 (140lb)      1x8 (100lb)
1x8 (140lb)        1x8 (100lb)
1x10 (120lb)      1x7 (100lb)

Bicep curls
3x12 (15kg)

21's
30kg

Followed directly by 40g whey

2.30pm - Tirkey breast + salad

4pm - 2 shredded wheat + bowl coco pops

Got another class at 5.30 which will consist of another couple miles running, then get a bit of food in after that before going out tonight.

naththebeast


Dont do it that often, just every once in a while if i fancy it, is a very good yet tough workout

Yes and I believe that the cast of 300 didn't actually use this as their workout, they didn't do it every training day I mean, cos that would be ridiculous if you think about it, it wouldn't make sense: it's not like the actors all showed up on their first day of training completely out of shape and were told to do that routine straight away?? As far as I'm aware the '300 workout' is more of a fitness/endurance/strength test that the trainers ran every once in a while to make sure none of the guys were lagging behind; whereas I'm pretty sure the actual training regime that the actors did was more of a crossfit type routine, lots of oly lifts and core strength stuff. Which makes sense because the guys in that movie aren't big at all, they're just ridiculously cut-up with very strong midsections. I remember reading an article about this written by one of the trainers for the movie but for the life of me I can't seem to find it.

I'd still love to give it a go some time, I'd say those floor wipers are an absolute killer!

yeah mate theyre pretty damn hard too, can get used to them though, more of the problem comes from holding up the bloody bar.

Youre probably right though on it only being done once in a while, makes more sense really, saying that is a great fitness test though and a good way of showing improvement i guess.

Should definately give it a go sometime mate, although i do it at home as my gym is so spread out timing it would be pointless as would spend half the time changing from room to room where as at home i can pretty much set it all up next to each other, although can only get bar up to 55kg along with having a 17.5kg dumbbell too.
Also getting a 55kg bar above your own head from lying on the floor is pretty tricky so often swap them for standard crunches unless doing it with someone who can spot me.

10.30am - woken up by phone call of training partner wanting to go to gym, extremely masive hangover and not up for it at all.

Bowl porridge + protein shake

11.30am - Walk to gym

1pm - Train
Chest/Shoulders/Triceps
Still not lifting to max with injured hand as hurts more with weight pushing on it.

Bench press
4x12 (60kg)

Incline press (machine)
3x10 (90kg)

Cable cross-over
3x10 (35lbs/kg - not sure which)

Seated jacknifes supersetted with crunches
3x30 of each @ bodyweight

Shoulder press
3x12 (20kg)

Lat raise supersetted with front raise
3x8 of each @ 8.5kg

Tricep pushdown
3x10 (65lb/kg not sure which)

Followed by 40g whey

2.30pm - 200g chicken

4.30pm - 2whole eggs + 2 whites scrambled.

Thinking of just staying in for the evening and rest a bit.

How often do you go out Nath?

every time I come into this jounral you always seem to mention how hung-over you are!!

AWG


How often do you go out Nath?

every time I come into this jounral you always seem to mention how hung-over you are!!

too much, not sure if that counts as an answer but like 3/4 times a week really sometimes just 1/2 depends really, got way too drunk again last night and is same plan for tonight, so due to that try to make the time when im not out spot on for diet to try and make up somewhat for all the time going out.
Really isnt good at all and not good for my training but as they say youre only young once and now is the easiest time to do it so just go with whatever people want to do really :/

6.30am - get up - As i said massive hangover again, work throuhg a bowl of porridge a cup of green tea and a protein shake (somehow) + 3pints of water.

10am - Tin mackarel

1.30pm - 2 egg sandwhiches + milkshake

2.30pm - tin mackarel

4.30pm - 200g chicken breast

Got another meal in about 30mins, shephards pie or something with veg so should be good, but that will be the last healthy part of my day, however after tonight will give myself a good few days off until wednesday where i pretty much have to go out ans same for thursday, not a good habit but oh well.

Where do you normally go out? Im guessing your a West street type!

Did you go to the international farmers market today on Hove lawns? Had so much food i nearly passed out.

Jimbo

no mate today i spent in bed recovering huge hangover again, giving mysefl a week or 2 off from alcohol now though, will still go out just cur alcohol for a bit.

In terms of going out, always start at someones house, play some tunes or whatever get drunk there as a lot cheaper then head into town, and yeah west street or the seafront basically, or sometimes as in last night then a house party or whatever is going on.

Nothing to update from today though, as i said just recovered, worst hangover ive ever had, too much alcohol over a few days and just drank loads of water, had some cereal every now and again, although for dinner did manage a paella with loads of chicken which was pretty good..

Mate you are a mare lol! I thought I used to get on it when I was younger, used to go to Brighton a few times, had a new years do in a club on the front right down on the beach, sort of under where you walk along the beach, don't know if its still there, was proper bangin though!

was probably "beach" now known as honey, everyone who ventures down here tends to head down there and is most busy plave on new years eve. is a pretty decent club too.

It was back in the 90's about 95-96 I'd say, mad days we used to go to Wandsworth alot to a place called Club UK cor they were mad days!

lol i was only 7 in those days :)

todays notes

Still feels like im hungover from saturday so not feeling great but get on with things.

8.30am - get up - Bowl porridge + green tea + protein shake

10.30am - Bowl muesli + banana

11am - Train
Legs/Back/Biceps
For some reason calves are killing so only on for squats, and due to not feeling my best and hand still slightly injured not lifting to full potential still

Squats
3x10 (80kg - done quickly)

Deadlift
3x10 (100kg)

Inverted row
3x15 (bodyweight)

Lat pull down
3x10 (59kg)

Superset of seated jacknifes with swiss ball crunches
3x30 (of each @ bodyweight)

Single arm rows
3x10 (29kg)

Hammer curls
3x10 (17.5kg)

21's
30kg

Followed with 40g whey

1.30pm - Bowl frosties

1.45pm - Turkey steak + salad + green tea

Resting for next few hours before football and going out, wont be drinking, but is freshers week so thought it would be a good idea to still go out as should be a good week or 2.

notes from today

6.30am - get up - Exercise class

7.30am -  Bowl porridge + green tea + protein shake

10am - bowl muesli + 2 whole eggs + 2 whites scrambled

11am - Train
Chest/Shoulders/Triceps
Still some lifts not at what they should be due to hurting my hand when performing them

Bench press
4x15 (60kg)

Incline press (machine)
1x9 (90kg)
2x10 (80kg)

Cable cross-over
3x10 (35 lbs/kgs)

Arnold press
3x10 (17.5kg)

Rear delt flyes
3x12 (8kg)

Shrugs
1x10 (23.5kg)
1x15 (23.5kg)
1x20 (23.5kg)

Tricep pushdowns
3x12 (65 kg/lbs)

Followed directly by 40g whey

1.30pm - Turkey steak

3pm - 6weetabix

Staying in and resting for rest of day, and tomorrow will be a complete rest although may be out for a run at some point.

naththebeast


lol i was only 7 in those days :)

7...7... Great cheers for that lol