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Rissole

2 Samuel 24:24
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"OZTRAILYA" :D
IML Gear Cream!
Well that's all it takes to make a great Rissole :D

I'm so getting back into journaling... I just think the whole thing keeps me focused and on track.
I've had a week off over Christmas and spent some great family time, but my first week back i Shock so i am really looking forward to it :hot:
I have got 4 people i am training at the moment 1 is a good mate who has started a 12 week body challenge. (More on them and what i am doing with them later ;))
Well i'm not gonna blab on a whole lot right now, just time to get into it. I'll be back in a few hrs to post up my current diet and workout :)
Hehe... my current weight is 92kg (202.4lb) thats only 14kg on my comp weight from 2 1/2mths ago.... :grin: (just thought i'd add that in)
 
You think a little 'ol comp would do me in.... hmpf....
My burner is playin up so a, havin trouble gettin them burnt... :(
 
Shock workout:

Wow its been so long since i done a shock workout i forgot how wicked they are :help: (love it :hehe: )

Delt/ Bi's:
Machine press/ Face pulls:
220* 12/ 110* 12
242* 11/ 121* 12
242* 9/ 121* 12

DB Lat raise/ Upright row:
31* 9/ 70* 12
31* 7/ 70* 10

Dropset Clean press:
94*12 70*8 50*12 ..... owie

Db Alt curl/ CG Chins:
59* 6/ bw* 12
59* 6/ bw* 12

Dropset BB Curl:
94*10 70*8 50*12

Calves - Shock set: 45* Toe press
132*
5- 5 sec rest 10- 5 sec rest 15- 10 sec rest 25- 10 sec rest 15- 5 sec rest
10- 5 sec rest 5- finished.... these REALLY hurt!!!
3 sets
 
Eats for the day:

1)
1/2 cup rolled oats, skim milk
6 egg whites 2 whole

2)
250g's fish
200g's Broc
1/2 cup brown rice

3)
250g's Chicken breast
200g's Mixed vege
1/2 cup brown rice

4)
Max's CVGM bar (post workout)

5)
Chicken Stir fry

4 ltrs of water.
Would like to drop a few kg just want my abs to pop back out a bit more and i like training a bit leaner too.
I am doing cardio every morning with the people i'm training yesterday was beach work (sand dunes :rocker: ) today was a 50min walk tomorrow will be swimming for an hr :D
 
Welcome back Ris!
 
Awesome w/o BRother Pete!!! Welcome back my Friend!!!
 
IML Gear Cream!
I thought I would bounce this off of you sisnce you have more knowledge than I do on this!!! My current ratios are this :
Pro-35-40 %
Carbs-45-50 %
Fat-15 %
And I'm using the 10-13 calories per body pound for losing!!! How does that sound? Any and ALL help would be greatly appreciated my Friend!!!
 
Thanks for droppin in guys ;) Billy :kiss:

Yes Gary 3 days later and they are still letting me know just how pissed they are....
 
Shock Legs:

Squat/ Leg ext:
264* 16/ 134* 10
286* 12/ 134* 8
308* 10/ 134*7

Leg ext/ DB Fitball Hack squat:
220* 8/ 48* 12
220* 7/ 48* 12

Dropset Db lunges:
48*10/ 26*10/ bw*10 :eek:

Hamstring glute raise/ Leg curls:
bw* 7/ 132* 10

Well that was the most painfull enjoyable leg workout in ages!! I was lovin it!!
I haven't done alot of squats lately so i went light to start and built up, i ended up really happy with the weight, form, tempo and depth :D
So from the very first lunge i was at failure.... i don't know how i got thru it :hmmm: Then after the first set of hammies i had nothin left to give so hammies are separate this week on Friday :p
 
Shock Chest/Tri:

Dips/ Pec Dec:
92* 8/ 132* 12
92* 7/ 132*10
66* 8/ 132* 9

Cable X/ DB incline Bench:
88* 12/ 65* 8
99* 7/ 65* 7

Dropset bench:
176* 10/ 110* 8/ 66* 12

Bench Dip/ Db ova head ext:
88* 12/ 69* 7
88* 11/ 48* 10

Rev grip pushdown/ Smith close grip:
132* 12/ 121* 8
132* 8/ 121* 7

Dropset Rope push down:
110* 10/ 77* 8/ 44* 12

So i have been goin thru this phase that i was startin to hate training but since my good leg day something seems to have changed... like the cable x i just loaded up and went for it, heaviest eva for them.
I had the hugest pump and i think i'd doubled the size of my arms by the time i finished tris :lol: :rocker: :dancer:
 
Hoo-rah! well done, Riss!
 
Man those are some very impressive shock w/o. 308x10 for squats had me taken a double take, nice job :thumb:
 
Awesome w/o My Friend!!!
 
hey where are ya big guy?
 
Rissole said:
Training people.... *frustrated*....
:hmmm: Wish you could train me!!!
 
Rissole said:
So do i you beast....
That would be Incredible I'm sure!!!:thumb:
LOVE your siggy btw!!!
 
I missed the sig change, thanks for pointing it out, Arch. I love it!
 
Miss you my Friend, hope all is well for you and yours!!!
 
Dude... Your training people?!? I'll be glad to be trained... Does it cost?!?
 
Wait riss is still around? I know I've been sick for a while but I didn't lose my mind!

Hey you wanka where are ya :p
 
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