smokeys 2012 suc...

Yeah it good to see the body change shape just need to hit the sides of my gut abit more. Hopefully you will see some of the abs on final pics lol bedtime anyway.

Keep going mate looks good so far, ive just started my unnoficial suc to drive me to a better physique in 12 weeks, its tough but this forum helps bigtime and the thought of not breathing in with no top on lol! All the best. pop into mine if you get a chance.

Good solid 4 weeks mate your doing well , make sure you do good on the promise getting down to some abs for the final pictures, keep it up

Right then because of the snow and my sat and sun session were night time garage sessions i moved into the warm house and banged out a bodyweight circuit.... was good but missed my weights..
 
Monday back into it hard!
weights at lunch was packed so did a routine id not normally do. managed a PB 90kg chest press. heaviest iv ever attempted. Not many reps like only managed 3 lol but stil.
 
Incline Bench Press
70kg x 6
70kg x 8
80kg x 5
 
Chest Press
90 kg x 3
80kg x 5
70kg x 7
60kg x 7
50 kg x 10
40kg x 10
 
Cable Cross Starting on full stack and doing 6 dropping a weight and adding 2 reps til i did 12 reps
Pec Deck
same as above
 
Did some bi work nothing special 21's about 5 times through some intense curls.. was running short on time... i hate a packed gym...
 
Cardio
After work went for a 3 mile run managed it in 22mins 9sec.. not ran that quick for about 5 years lol.
 
Diet
No were near the level it should be... looked like
8am protein and oats
11ish oat cake
lunch weights
1pm protein shake two small bannas
5pm 3 mile run
6pm 200g chicken and veg
 
Strong weight session and cardio session. let down massively by the diet. need to get better prepaired and not let things slip. of to do tomorrows lunch and snacks!

oh and after cables was decline bench 3 sets of 8 reps manged 8 and 7 then up'ed the weight to get a 5 but cant rember the weight... :(

okay day today. shoulders in the gym nothing amazing to report.
did another 3 mile run with some abs afterwards.
diets been good chicken and veg for tea was lush. chicken salad for lunch was okay. had 2 haribo sweets... was hard not to carry on and destroy the bag.. 0h well :)

alright smokes soz i've not been in pal, good lifting there
 
ill check in

walkie


alright smokes soz i've not been in pal, good lifting there

ill check in

cheers bud had a bad week with the diet last week just so much going on lol. getting it nailled now
 
abs like slabs!

Not posted in awhile here's a catch up of training...
Wed back and cardio
Thur legs
Fri Cardio
Sat and sun off

Today was a chest lack of motivation tho
Bench press
90 x 6
85 x 6
80 x 8
70 x 10

Decline
60 x 8
60 x 8
65 x 4

Incline
70 x 6
65 x 6
60 x 8
50 x 10

Fb flys
15 x 8
15 x 8
15 x 8
15 x 6

Cardio 3 mile run tonight

Diet is shocking am not eating **** but am not following a pattern like I can have breakfast at 8 then not eat again til 2 in afternoon. The next to weeks strict diet with strict times....

Diet today has been
8 protein and oats
1030 banana and sunflower seeds
11.20 no explode
11.30 gym (chest)
12.45 protein shake
2.00 tin of tuna and banna

Later will be
4.30 fruit
5.00 3 mile run slow pace.
5.30 protein shake
7.00 chicken and veg
9.00 poached eggs on brown bread (if am stil awake pretty shattered)

Multi vitamins and omega 3 as required.
I have about 3 kg of protein going out of date thus the extra scoop to get rid :-)

Water In take morning afternoon and evening a fill my shaker with a tiny bit of juice and fill with water and carry it til it's gone lol.

Good lifting bud.............keep on top of that diet!!

Hoppy1975


Good lifting bud.............keep on top of that diet!!

cheers bud!
yeah the diets rubbish... i went from one extreme to the other lol! next two weeks am away from my kids and thus away from temptation so knuckle down hard. try and make my 4 dodgey abs in to some fine looking 6 slabs :-)... or at least make the 4 more proud lol.
 
3 mile run in a reasonable 23 mins. Hot water is of in the house were staying in... of to the gym in the moring for a swim just to get a hot shower and a shave. atleast it will be a little motivation haha! Shoulders and abs in the gym at lunch!

Gym today was good and strong. shoulders tried some clean and press. never done before stayed light 50kg was heaviest.
 
Diet is stil bugging me ate clean but i want it stricter lol....
took some photos today... compared to the first set not as good as i thought..the 2 week bump in my diet deffently dident help ...hmmm o well keep pushing and aim for perfection.