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PtII Meatballs awayyyyy!! The cut :D


(Click here to view the original thread with full colors/images)



Posted by: Rissole

Ok, Meatballs away PtI is a lost whoring cause
So rules in here are no general chit chat discussions on workouts and diet stuff only!! Please respect my wishes gentlemen (and i use that term loosely)

I cant post diet stuff in here on hardasnails wishes i'll just be posting if i stuck to my plan.

Be afraid all!! Be very afraid!! I been waitin 2 years for this and its gonna be mine. All this training and hard work and its time to see some stirations, GLUTES!! GLUTES!!

Love ya's all


Posted by: Rissole

My last pics
http://www.ironmagazineforums.com/at...&postid=500787

http://www.ironmagazineforums.com/at...&postid=500789

http://www.ironmagazineforums.com/at...&postid=500794


Posted by: J'Bo

you did say only gentlemen cant whore in here right
well i am glad to be the first one to post here.
cant wait to see your diet and training
your doing wicked already and remember when you first came here? ahhh your like my mini project
well i am having a good butt and leg day today cause they are all pumped form yesterdays crazy training session.
go rissy go


Posted by: ponyboy

Good luck with your WORKOUTS and DIET (see, I follow the rules) Can't wait to see the final results - although no posting butt pictures.


Posted by: Tank316

Quote:
Originally posted by ponyboy
Good luck with your WORKOUTS and DIET (see, I follow the rules) Can't wait to see the final results - although no posting butt pictures.
****Tank starts to delete digital camera****



Posted by: J'Bo

he only posts my butt pics


Posted by: Rissole

Quote:
Originally posted by J'Bo
you did say only gentlemen cant whore in here right
well i am glad to be the first one to post here.
cant wait to see your diet and training
your doing wicked already and remember when you first came here? ahhh your like my mini project
well i am having a good butt and leg day today cause they are all pumped form yesterdays crazy training session.
go rissy go
Thats right my sweet id be upset if you didnt visit my journal you got special privaliges

Sorry cant post diet, Hans orders....

Yes i remember when i first came here i was da ricecake kid

Thanks for your ongoing support J. Your very special to me


Posted by: Rissole

Updating with this whole week cause thats when i started my new plan

Monday 5th:
50 min ride this morn to the beach and back *sweating*
All meals

Power:
Chest/ Tris:
Bench Press: did more sets than usual on here, so that coupled with no carbs screwed my other presses.
308/2 sp
308/2 sp
264/4
251/5
242/6

Inc DB Press
97/4
97/4
90/4

Dips
me+90/6
me+90/4

Close grip smith bench
187/6
187/4

Skulls with ez curl bar
88/6
88/5

Ova head ext with ez curl bar
88/6
88/4

6 sets on donkey calf


Posted by: Rissole

Tuesday 6th:
No cardio, went to work early to post pics to the beach and
All meals

Power:
Back:
Wide grip pullups:
66/5
66/4
53/5

CG seated rows:
242/4
220/5
220/4

Rev Grip Bent BB row:
242/5
242/5
242/4

Deads
528/3
484/4
440/6

BB shrugs
352/10
352/8
352/10
352/8 dont know what happend there....

Bosu cable crunch
88/12
88/10
88/8

Fitball hover realy pushed my elbows forward on these
2 X 40secs
1 X 30secs


Posted by: Rissole

Wednesday 7th:

40 mins cardio in morn, No training all meals good except for 4 beers that night with my traing partner (he'd just broke up with his girl) a shot of PS2 was in order!!


Posted by: Rissole

Thursday 8th:

All meals good again No cardio...

Legs:

Dives: yes Rock....
bw/6
bw/6
bw/6

Seated Leg Curls
176/6
176/5
176/5

Squat:
440/6
440/6
440/8 need to go up (damn that gunna be heavy)

Leg press:
616/8
616/4
616/5

Leg ext:
176/8
176/7
176/7
176/6

No calves....


Posted by: Rissole

Friday9th:

40min walk to factory to pick up car.
Then we went to Sydneyand hung there for the day..... very nice, Darlin Harbour to the quay then opera house, buskers, people everywhere. Theres a Sydney festival on, then went to watch this angels of light show at the olimpic park, it was amazing, people danceing sortof susspended off wires, then under these big hellium balloons and fire charriots and the last thing was this chick walking down a wall on a massive building. It was spectacular!! make a thread next week for it!!

Meals were pretty good but had no dinner till like 10.30pm so we stopped a macca's i figured the amount of walking id did during the day kinda covered it a bit...


Posted by: Rissole

Saturday 10th:

Delts/ bis:

Seated military press in smith:
165/6
165/5
165/4

Ez bar upright row:
132/4
119/4
119/3

Rear delt neck rows:
110/14
154/6
154/5

Standing BB curls:
110/3
110/3
110/2 +spots

Standing Alt curls:
51/4
51/5

Abs:

Cable cruches:
3 Sets on Bosu

Leg raises:
3 sets on fitball with 18lb db between feet

Hovers:
3 sets on fitball 1 minute holds

Calves: Missed on thursday
3 sets super heavy on donkey calve mach


Posted by: J'Bo

ris...your special to me too love

i understand about the dieting thing

glad you had a wonderful day in Syd...have a great weekend and we will talk next week


Posted by: hardasnails1973

Just cking up on you rissole. How are things


Posted by: Rissole

Good thanks Han, Seeing a cut come in under my bis already
Non training days are hard though, i get da tummy rumbles


Posted by: Rissole

Sunday 11th:



Does 3 sessions playing bass count as cardio??
It was bloody hot....


Posted by: Rissole

Monday 12th:

Foods I'm really starting to impress myself. Just need to get a bit more serious on the cardio.

Cardio was 1/2hr power walk.

Rep range; Chest/ tris, calves.

Db press:
110/9
110/6
97/8

Inc Bench:
176/9
163/9

Cable X:
66/14
66/14

Bench dips: Training partner (176lb) stands on lap with w8 around waist
57/8
57/8
57/6

Cable ova head ext:
110/8
99/8

Rev grip push downs:
88/10
77/10

Donkey calf raise:
176/20
176/16
176/14

Seated calf raise:
88/12
88/14
88/12

Thankyou, come again!!


Posted by: hikerchick

not whoring Just wanted to wish you the best of luck for part two! and thanks for posting my pics for me.


Posted by: Rissole

No worries Shelley thanks a heap and no probs


Posted by: naturaltan

Hey Ris ... how do you get odd numbers in your weights? For instance, in your first db press, your last set was with 97 and I'm assuming that's pounds ...


Posted by: Rissole

Yep Nt dats pounds..... My "last" DB press was 44kg (thats just what our db's wiegh ) Multiply by 2.2 for pounds = 96.8 so i just round it up or down
Thanks for the visit


Posted by: J'Bo

hi rissy just wanted to pop in and say thanks for checking out the journal and posting your 2 cents to kick me booty have a great day. i miss chattin with you


Posted by: naturaltan

Quote:
Originally posted by Rissole
Yep Nt dats pounds..... My "last" DB press was 44kg (thats just what our db's wiegh ) Multiply by 2.2 for pounds = 96.8 so i just round it up or down
Thanks for the visit
I never thought about dumbbells being in metric ... well then, as you were.


Posted by: Rissole

Quote:
Originally posted by J'Bo
hi rissy just wanted to pop in and say thanks for checking out the journal and posting your 2 cents to kick me booty have a great day. i miss chattin with you
Me too we'll get round to it sooner or later.
Like i need to kick your booty


Posted by: katie64

Hey Rissy, not whoring, just wanted to wish you well and check up on ya My cable system has odd w8 amounts too


Posted by: Rissole

Thanks KT

Tuesday was all good food wise but my Training partner msg'd me at lunch time and was crook so i didnt train (another day shuffle)

Wednesday 14th:

Eats good except for some red frogs at night.

Rep range; Back/ Traps/ abs:

Plate pulls:
286/7
273/6
242/6

Stiff arm pull downs:
99/7
88/10

Wide grip seated cable row:
165/12
143/12

Lean away DB shrug (single arm):
110/25
110/20
110/18

BB shrug:
308/11
308/12
308/14

Fitball hyper extensions:
33/20
33/13
33/10

Seated Back machine:
176/20
176/30

Bosu crunch:
22/40
22/35

Bosu Hover:
2x 1min

was running out of time


Posted by: Rissole

Thursday15th:

for foods

Rep range; Legs/ Calves:

Smith squat: Ass to floor.
231/10
297/10
341/6

BB Lunges:
110/15
110/15 ow da glutes....

Leg extensions:
143/12
121/15
99/15

Seated leg curls:
154/13
154/11
154/9

SLDL:
220/15
220/15
220/12

45* Toe press:
198/24
198/16
198/14

Single leg standing with db:
44/10
44/12
44/10


Posted by: Rissole

Friday 16th:

for foods except for some friut at night

Rep range; Shoulders/ Bis/ Abs :Worked hard on tempos 2/1/2

DB press:
70/12
70/8
70/6

Side lat raise:
22/12
22/6
18/11 dont laugh at the w8 till you seen how i done em

Rear delt on cable:
33/8

Lying Rear delt db rotations:
13/8 like fire!!

Cory curls:
55/15
66/9

Standing EZ bar curl:
75/10
75/6

Cable concentration curl:
66/15

Bosu crunch: @ tempo
22/20
22/12

Fitball leg raise:
BW/12
BW/8

Fitball Hover:
1 X 30 sec


Posted by: Rissole

I have dropped 2kgs in 2 weeks thats 4.4lbs
My training partner can see the difference already with some great comments


Posted by: Rissole

Saturday 17th:

Good day Saturday, had a nice sleep in with some early morn cardio Then went skiing with my bud that just got back from Germany.
It was my training partners (Ryan) birthday so we hit the club, i had about 6 beers then went upstairs to dance, switched to JD's and coke and after that i switched to rebull with Vodka (thanks J ) Damn what a hit I was so pumped to dance and no females wanted too or the ones that did where real snotty about it and i hate dancin with the boyz Lucky Ryans sister was there and i danced with her abit it was hot too Chicks can be wierd.... i mean, what chick wouldn't dance with this Bad pic.... sorry.


Posted by: Rissole

Sunday 18th:

Didn't feel all that crash hot when i woke after 4hrs sleep but i was surprised considering how much i drank. Meals were all over the shop but i think i did ok considering prolly just down on cals a fair bit.

Got a new cardio partner for in the morns she's a good friend and is trying to lose some bf so we're teaming up. It will keep me motivated to get up so early. I can walk with her for 1/2 hr then do an extra 20 mins with abit more pace when she's done


Posted by: J'Bo

I can vouch for Ris when he said he got pissed
Damn mate woke me up 5 times
Trace has to get a longer leash for you my boy

Now get back to training and put down those redbulls!


Posted by: Rissole

Sorry


Posted by: J'Bo

no reason to be sorry hun.
we all do it from time to time.
just get some water into you today and rest up that hang over


Posted by: Rissole

Hang over was yesterday..... i was actually still pissed when i woke up.
Today i just feel like shit physically and emotionally....


Posted by: J'Bo

why emotionally?
physically i can understand...but emotionally?


Posted by: Rissole

Maybe thats from the physical side abit but i dont know i feel bad about wiggin you out. I been puttin out alot emotionally to friends lately too and i just feel drained.


Posted by: J'Bo

Wiggin me out? never you silly goose. Its all ok
Have a rissy recovery day and do the things you love to do to get back on track mate


Posted by: Rissole

Mate Thanks darling


Posted by: Rissole

Monday 19th:

Eats all great cept i ran out of glutamine
Felt off this morning but was right by workout time. Weight down to 91.2kg loss of 2.8kg (6.16lb)

Cardio 45mins walk and jog, lady i went with is not to fit

Shock week: tempo 1st s/s 2/1/2 2nd s/s 1/0/1

Chest / tris :

Flat fly /DB inc press :
44/10 84/12
44/12 70/8

Dip /Cable X :
70/7 66/12
55/7 66/10

DropsetSmith Bench Press :
209/8 165/5 121/5

V bar push down /Inc Ova head extension (ezbar) :
92/10 88/7
92/6 75/10

Double kickbacks /Close grip smith :
22/10 165/6

Dropset Single arm rev grip pd :
25/8 20/5 15/5

Triset Donkey calf /Seated calf raise /wierd toe raise things :
176/18 66/12 176/10
176/14 66/10 176/8
176/12 66/8 176/7


Posted by: Rissole

damn that was colorful


Posted by: Rissole

Tuesday 20th:

Eats all great

Shock week: tempo 1st s/s 2/1/2 2nd s/s 1/0/1
Back/ abs; forgot to do Traps, will do with shoulders Friday.

Stiff arm pull down /Wide grip pull down :
77/9 198/7
77/7 176/8

Close grip seated row /Fitball DB pullover :
165/6 90/15
143/7 90/15

Dropset Plate pull :
wg 264/8 cg 264/6 wg 176/6 cg 176/6 wg 88/10 cg 88/12


Fitball hyp ext /Back mach :
33/10 176/15
33/8 176/12
33/8 176/15

Dropset Deadlifts :
369/8 308/6 220/6

Triset Leg raises /Bosu crunch /Hover :
bw/20 22/18 hold 30 count
bw/16 22/12 hold 30 count
bw/14 22/12 hold 30 count


Posted by: J'Bo

ris your starting to look quite fruity


Posted by: atherjen

nice lifts on those deads! wow!

haha its a rainbow!


Posted by: Rissole

I like being colourful

Wow!! A visit from AJ I am honoured *bows*
AJ those deads were kinda light for me


Posted by: Rissole

Wednesday 21st:

Thursday 22nd:

Eats all great Except for 2 extra sausages tonight, at a friends place for a BBQ

Shock week: tempo 1st s/s 2/1/2 2nd s/s 1/0/1
Legs; missed calves, running late fir BBQ

Seated leg curls /Dives :
154/9 BW/8
143/8 BW/6

DB SLDL /Seated leg curl :
44/10 143/14
64/10 143/9

Dropset SLDL:
308/10 220/7 132/10


Leg extension /45* Leg press :
132/10 484/8
132/10 484/10

Squat /Leg extension :
308/8 132/10
330/8 132/9

Dropset BB lunges:
88/10 66/8 44/8


Posted by: J'Bo

have a good week hun.
will chat with yah when i get back


Posted by: Rissole

Will do babe have a blast


Posted by: rock4832

Ris is sick with his Deads!!! What's up buddy? I couldn't stay out any longer. Looks like your doing great and seriously, your arm looks awesome there!


Posted by: Rissole

I was wondering how long it would take you
Thanks for the compliment I'm gonna post a new arm shot each week, lets see how ripped i get
You are really motivating me to compete in May, i just been reading how excited you are and everyone is backing you so much, it's great.
I'm like.... "Damit, if Rock can do it, so can i" "D


Posted by: rock4832

Hell yeah Ris!! If I can compete, you can win it!! So when is the next bi pic going up? I've thought about doing some poses and posting them every week or bi-weekly to get feed-back on what to work on and how to pose better.


Posted by: Rissole

Dont know about winning, but i'll give it my best shot
Bi shots every Monday
The posing thing could be good, just remember, always stand tall. You da shit !~! When your lean you dont need to crunch over to get your abs to show. Chest up and flex


Posted by: rock4832

I can't pose to save my life right now!! Need lots of practice.


Posted by: Rissole

Friday 23rd:

Eats all great

Shock week: tempo 1st s/s 2/1/2 2nd s/s 1/0/1
Shoulders/ Bis/ abs/ Calves;

BB front raise /Mach press :
44/12 220/12
55/6 220/9

Upright rows /Side lat raise :
77/10 26/7
77/9 22/10

Dropset Lying rear delt :
17/9 13/3 9/6


Standing EZ curl /Close grip chins :
66/10 BW/7
66/8 BW/4

DB Hammer curls /Incline Alt curl :
31/8 22/15

Dropset Cable curl :
110/12 77/6 55/7

Triset Leg raises /Bosu crunch /Hover : 3 sets
Triset Donkey calves /Seated calf raise /45* calf press 3 sets

Naughty weekend food wise.... i'm not saying anything...


Posted by: rock4832

Can I see a pic of those bi's together? That looks great!!


Posted by: Rissole

I'll have to do it tonight bud, cant stitch pics together on work puter.
this is the first one though


Posted by: rock4832

Yeah, you can already see the definition coming in! Awesome work buddy!


Posted by: Rissole

Thanks Rock

Monday 26th:

Eats ran out of flax today though....

Power week: tempo 3/0/1
Chest/ tris/ calves;

Bench press:
308/2 (sp)
308/2 (sp)
264/2
242/4
220/5

Incline Smith:
209/5
209/4
209/2

Dips:
90/6
90/4

Close grip smith press:
209/4
187/4
165/5

Skull crushers with ez bar:
88/7
88/8

Over head rope cable ext:
110/9

Donkey calve:
440/8
440/6
352/9
352/6
264/8
264/7


Posted by: rock4832

Do you like using the Smith Press Ris? Does your goe at an angle or str8 up and down?


Posted by: Rissole

Str8 up and down, i don't mind using it.... it's a variation for chest.
I need to do some CG presses with a free bb though... i just like the control i get for those on smith.


Posted by: Rissole

Tuesday 27th:

Ate well again

40 min morning walk

Power week: tempo 3/0/1
Back/ traps/ abs.

WG Pullups:
66/4
44/4
33/6

Plate pull down:
308/6
308/4
286/6

Single arm bent over row:
143/6
121/6
121/6

Deadlift:
484/3
440/5
440/4

BB shrug:
308/8
308/6
308/6
264/8
264/7

Hanging crunch:
BW/12
BW/8
BW/68

Hanging leg raise:
BW/18
BW/6
BW/46

Thankyou come again


Posted by: Rissole

Wednesday 29th:

Ate well again A bloke left work today and the boss shouted everyone all you can eat pizza hut.......
What do you think i ate Tuna and salad thats right Tuna and F***in' salad

30 min morning walk

Power week: tempo 3/0/1
Legs/ calves.

Dives:
BW/6
BW/6
BW/5


Seated leg curl:
176/6
176/4
154/8

45* Leg press:
616/7
616/5
616/3

Leg extensions:
176/8
176/6
176/5

Squat:
308/6
308/6
308/5 (super slow down)
I loaded up what i did last heavy and it felt like a tonne... cause of leaving these till last (thanks preMier ) had to reduce load by 60kg.... Damn my legs hurt today!! And for that matter everything else!! This doing everything @ tempo is serious pain

Donkey calf raise:
264/8
264/6
264/6

45* calf press:
396/6
286/6
286/6

Thankyou come again


Posted by: Rissole

Friday 30th:

30 min morning walk

Power week: tempo 3/0/1
Delts/ Bi's/ abs.

Seated smith press:
156/6
156/5
156/4

Ez bar upright rows:
119/4
110/4
110/4

Cable side raise:
55/5
44/6

Standing BB curl:
88/6
88/5
88/4

Alt Incline DB curls:
35/6
35/8

Cable crunch on bosu:
88/12
88/12
66/14
66/12

Hovers:
1 min hold
1 min hold

Thankyou come again


Posted by: Rissole

No2 (needs more light and i didn't drop much w8 last week)
It'll make next weeks all the better


Posted by: atherjen

those guns are looking great to me!!


Posted by: Rissole

Why thankyou AJ


Posted by: Rissole

Monday 2nd:

40 min morning walk + 20 mins post on recum bike:

Rep range: tempo 2/1/2
Chest/ Tris/ calves.

Incline Bench:
176/8
176/7
158/7

DB press:
97/6
84/7

Flat fly:
35/16
35/13

Dips:
90/5
70/7
44/7

V bar pushdown:
99/6
88/7

Single arm ova head extension:
22/10

seated calf raise:
66/16
66/12
66/10

Donkeys:
176/12
176/10
176/6

Thankyou come again


Posted by: J'Bo

holy smokes where did you order those guns while i was away you have been doing well since i left...must have been because you missed me so much well i am back and just wanted to let you know. msn me tonight.


Posted by: Rissole

Yeah babe, i had a minor test build up while you were gone
Good to have you back

I hate dieting.... i think i need to take chromium....


Posted by: katie64

WOW, your lifting some w8 there babe good for you, your avi is excellent, very nice, love your journal too, great determination




Posted by: yellowmoomba

Hey Ris -

I see you added TEMPO to your workouts It definately makes a HUGE difference - don't you think!!

YM

Things are looking good in your journal
YM


Posted by: Rissole

KT thanks babe, your the best

Hey YM Yes tempo is the killer!! i did legs legs yesterday and squat with a pause in the hole was just nasty I have never felt DOMs like this b4 either and the accuracy of hit on the muscle is spot on Wieghts have gone down a touch too compensate but (CARE FACTOR) i also notice my 2nd and 3rd set weights drop by more


Posted by: rock4832

if you hate tuna, why are you eating it? I can't stand it anymore so I'm cutting it out for awhile!


Posted by: Rissole

Cause its good for me and cheap Bit of low fat salad dressing handles the flavour a bit too


Posted by: Rissole

Tuesaday training missed cause my TP was working late:
Am cardio power walk 40 mins

Wednesday 4th:

No walk it was raining 20 mins post w/o on bike:

Rep range: tempo 2/1/2
Back/ no abs.

WG Lat pull down:
176/12
198/6
176/9

DB pull over:
93/12
93/8

Single arm seated rows:
88/8
77/7

Bent over close grip rows:
176/9
176/7

Hyper extension:
33/8
33/7
22/8
11/8
11/8

Missed traps and abs


Posted by: atherjen

got abs? get it... ohh the irony!
im a loser.. ya ya

haha looking good Rissole!


Posted by: Rissole

Thursday 5th:

40 mins walk + 15 min post w/o focus mits and then 15 mins posing Damn that was hard work, i was really impressed with the way i was looking too.... for me to say that is a big deal too I was all sweaty and shiney the good down lights in the gym helped too. I think my delts are gonna be one of my strong points that was unexpected:

Rep range: tempo 2/1/2
Legs/ calves.

Seated leg curls:
176/8
176/6
143/7

SLDL:
282/10
282/11 (toes up) wasnt as gooda hit
282/10

Smith squat:
319/8
275/10
275/12

Walking BB lunges:
88/12
88/12

Leg Extensions:
132/11
132/10
132/10 (talk about a burn.......)

45* toe press:
176/10
176/9
176/6

Seated calf raise:
132/12
132/10
132/10

Thankyou come again


Posted by: Rissole

Quote:
Originally posted by atherjen
got abs? get it... ohh the irony!
im a loser.. ya ya

haha looking good Rissole!
I'm actually quite suprised at how well my abs show considering im around 20%


Posted by: J'Bo

your not 20% you little liar


Posted by: Rissole

You shouls see the chunk i can grab on my side.
I got a caliper test done about 4 weeks ago and i was 24%....
I hold alot in my back, i'll get Mick to test me on Monday. Simone did the last one and she grabs alot more than Mick


Posted by: Fitgirl70

Hey Ris, hope your weekend is okay babe. Hey, I sent you another PM about those guns mate!!

Thanks bunches. As soon as it's done, I'll send you the pic okay?

Much loves
Fit


Posted by: Rissole

Quote:
Originally posted by Fitgirl70
Hey Ris, hope your weekend is okay babe. Hey, I sent you another PM about those guns mate!!

Thanks bunches. As soon as it's done, I'll send you the pic okay?

Much loves
Fit
Very busy weekend once again Would love a pic thanks Fit
This is

last avi (week 3);

Next one up soon


Posted by: Rissole

Friday 2nd:

40 mins walk + 20 post w/o recum bike:

Rep range: tempo 2/1/2
Delts/ bi's/ abs.

Mach press:
242/9
220/7
198/6

Side lat raise:
26/6
22/9

Cable rears:
26/10
22/12

Lying cable curl:
132/14
132/10

Stanging alt curls:
35/10+3
35/9

Cory curls:
55/12

Tempo bosu crunch:
bw/20
bw/20
bw/16

Fitball leg raise:
bw/20
bw/12
bw/10

Hovers:
2 x 60 count

Thankyou come again


Posted by: Rissole

Monday 9th:

Shock week: tempo 2/1/2 1/0/1
Chest/ tris/ calves.

Bench press Incline Fly:
242/6 44/9
220/6 44/7

Flat fly Dips:
35/13 44/10
40/9 44/9

Cable X Dropset:
77/10
55/7
44/10

Close grip smith Double Kickbacks:
187/4 22/16
165/6 26/12

DB ova head ext Rev grip push down:
90/9 77/6
90/6 66/10

V bar Pushdown dropset:
99/7
77/5
66/4

Calves
Cant remember w8's i did cause i didn't write in my gym journal.
I did 2 tri sets 45*toe press to seated calf raise to Donkey mach.

Thankyou come again


Posted by: J'Bo

Ris.

who ever is doing your calipers is dead wrong, you are no where near 24% i suggest you get to a dunk tank my dear
how was the weekend?


Posted by: Rissole

dont talk to me about fuggen caliper tests
I'll never get one again!! I got one yesterday from Mick who i always 'thought' did a good job at it.
89.4kg @ 18.4% as compared to one on my sheet from well over 6 mths ago 89.4kg @ 18.6% but all my tape measurements are up.... by heaps.....

Weekend was surround by a freinds wedding, i was bar keep for the night.... needless to say
Thanks for asking you hot assed babe you


Posted by: J'Bo

hot assed babe huh
your too funny.

yah get away from those amateur tapers they will only discourage you...try to schedule an apt. at a dunk tank...its the most accurate way to test bf%


Posted by: Rissole

Mmmmm very hot assed babe
I dont care what my BF is really, as long as the scales are goin down, i feel like i'm holding "all" my size. i took some shots yesterday that i might post tomorrow. I might get a dunk when i'm lean, its hard to find one over here.


Posted by: rock4832

Actually, dunk tanks aren't necessarily the best for weight lifters are they? They also measure in all the fat from organs and places that do not affect an aesthitic look. Go by the mirror Ris! Your Bi's look better and better every week buddy!


Posted by: Rissole

Thanks Rocky


Posted by: Rissole

Tuesday 10th:

Cardio: 20mins post w/o (no am, starting work early this week cause its been so hot!!)

Shock week: tempo 2/1/2 1/0/1
Back/ traps.

Stiff arm pulldowns Close grip seated rows:
88/11 165/9
77/9 143/12

Wide grip pull ups Stiff arm pull downs:
bw/10 77/10
bw/6 66/8

Hammer strength close grip pull downs dropset:
264/12
176/9
88/40

Back Machine Deadlifts:
200/14 396/10
200/12 396/82
200/10 374/8

DB shrugs Smith shrugs:(no straps)
110/6 297/8
110/7 297/9
110/6 297/5+5

Shrug ups Lean away db shrug:
110/12 110/16
110/10 110/14

Thankyou come again


Posted by: Rissole

Wednesday 11th:

It was 104*F today (40*C) nice swim @ the beach in the arvo


Posted by: J'Bo

stop complaining you little spoiled brat and get on msn


Posted by: Rissole

Not complainin.... Braggin missed you by that much....


Posted by: J'Bo

yah i saw that i missed you...i went out to Costco with my hun and we hugged and played in the isles


Posted by: Rissole

Is that a super market??? In da "isles".... i'm so funny


Posted by: Rissole

Thurday 12th:

Shock week: tempo 2/1/2 1/0/1
Legs.

Dives Seated leg curls:
bw/8 154/8
bw/7 132/8

Fitball leg curls SLDL:
10 352/8 (training partner holds feet)
14 330/11

Single leg curl Dropset:
66/12
44/10
22/10

Leg press Leg extensions:
616/6 176/8
528/9 154/11

Leg extensions Squat:
110/12 308/8
110/12 308/8

BB lunges Dropset:
88/12
66/8
44/10 (now that hurt)

Thankyou come again


Posted by: Rissole

3 new pics in gallery


Posted by: Rissole

Last one...


Posted by: Rissole

Spose i better do some catching up
Friday 13th:

Shock week: tempo 2/1/2 1/0/1
Delts/ Bis.

Front wg bb raise Mach press:
55/8 242/6
55/6 220/7

Seated rear delt db Standing db side raise:
22/12 31/7
22/10 26/8

Dropset upright row:
88/12
66/9
44/16

Cg chins St bb curl:
bw/10 66/7
bw/8 66/6 (not all that)

Inc curls St alt curl:
40/9 31/7

Cable curl Dropset:did with rope out top of hands to really pull pinkies up
110/10
88/7
66/5

Thankyou come again


Posted by: Rissole

Monday 16th:

Power week: tempo 3/0/1
Chest/ tris/ calves;

Bench press:
308/2 (sp)
286/ 1/2 3(sp)
264/ 1/2 3(sp)
220/5 not good today

Incline Db:Changed inc to about 15*
97/6
90/5

Cable x:
88/6
88/5
88/7

Close grip Bench:
176/7
176/4
154/6

Dips:
97/4
97/3

Single arm ova head ext:
40/6
40/4

Donkey calve:
Didnt write w8's and reps down
6 sets though

Well i wasn't to impressed with that w/o all my presses where shit!!
I still kept tempo really well and my form was good but i just had no strength


Posted by: Rissole

Tuesday 17th:

Power week: tempo 3/0/1
Back/ traps/ abs.

WG Pullups:
90/2 +2sp
90/1 +3sp
62/3 +2sp

HS Plate pull down:
330/4
308/4

Close grip seated rows:
220/4
198/5

Bent ova row (smith):
231/6
231/5

Smith shrug:
363/6
363/5
319/6
319/6

almost forgot to do.....
Deadlift:
462/6
462/5

Thankyou come again


Posted by: greekblondechic

Riss, sweetie, I cant stop laughing about your facial expression in that one pic



but I am surprised how handsome and built you are


Posted by: Rissole

This one??

Thank you for your lovely compliment you fox


Posted by: Rissole

Cant believe the diferent looks....


Posted by: PreMier

^^thats really cool. Lookin good man. I was reading through and was thinking you were some sort of journal nazi... "No post for you!" Rock lightened ya up a bit haha

You are doing great. Can you post your diet yet?


Posted by: Rissole

Hey PreM i was starting to think how boring this journal was without people stopping in to say hi.......
No diet post unless Han says so but thats ok... he prolly wouldn't know cause he never visits (don't mean i would though cause i'm so trustworthy)
I dont carb cycle, just carbs in the morn and some post w/o. Just eating clean and cardio


Posted by: PreMier

Its all good. I was just curious because whatever your doing it sure is working! Can you say how many cals per day? Not macros just cals.


Posted by: Rissole

I'd have to work it out... about 3000
I'm supposed to do cardio in the morn and after training but these last 2 weeks have been flipped out. I still lost about 2kgs though

Hmmmm i drank a whole bottle of red wine last night


Posted by: Rissole

Tuesday 19th:

Power week: tempo 3/0/1
Legs/ calves.

Dives:
bw/2 (4) first time down and up without putting hands down, twice!!
bw/1 (4)
bw/(4)

Seated leg curls:
176/6
176/5
176/5

Leg extension:
209/10
209/8
209/7

Smith Squat:
363/8
319/8
297/10

45* Leg press:
506/8
594/4
572/4

45* toe press:
396/8
396/8
396/7

Seated calf raise:
154/6
154/6
154/5

Thankyou come again


Posted by: PreMier

Good job Riss Howcome smith squats, and not normal?


Posted by: Rissole

I was gonna do normal last but the rack was being used...
Time to give the 45 a rest


Posted by: PreMier

Lemme guess... Someone was doing bicep curls in it? Bastards...


Posted by: Rissole

Naaa, upright rows


Posted by: Rissole

Friday 20th:

Power week: tempo 3/0/1
Delts/ bis

Db press:
84/4
77/4
70/5

EZ bar upright row:
119/4
110/5
110/4

Cable side raise:
55/4
44/7

Standing BB curl:
99/6
99/4

Alt Incine curls:
40/9
44/5

CG chins:
bw/6

Thankyou come again


Posted by: Rissole

last weeks.....


Posted by: greekblondechic

I have that line when I flex too.. its weird..


Posted by: J'Bo

thanks for the phone call babe.
made me smile.
talk to you on Tuesday


Posted by: firestorm

Hey m8. excellent work my friend. Keeping a close eye on you my man. Because I'm not whoring in here doesn't mean I'm not reading. lol


Posted by: Rissole

Quote:
Originally posted by J'Bo
thanks for the phone call babe.
made me smile.
talk to you on Tuesday
Damn you have a sexy voice I love it
When i hung up i thought of all these things i wanted to say....
Dont matter we will speak Tues/ Wednes


Posted by: Rissole

Quote:
Originally posted by greekblondechic
I have that line when I flex too.. its weird..
I wanna see... Sexy babe with a bi

Quote:
Originally posted by firestorm
Hey m8. excellent work my friend. Keeping a close eye on you my man. Because I'm not whoring in here doesn't mean I'm not reading. lol
I'm over the non whoring thing, a non whored journal is boring....
I'd prefer my friends in here


Posted by: firestorm

Awww your soo damn cute Pete. I just want to hug you...huummm...man hug of course,,lots of slaps on the back and stuff. hahahahaha


Posted by: firestorm

Well you'll probably see me in here alot more until this contest is over then. I'm tired of the other areas of this forum. they do nothing more then give me reasons to leave here.


Posted by: Rissole

*ahh yeah *

Yeah i read that.....


Posted by: firestorm

one word Kuso nuff said.


Posted by: Rissole

Ok, he had trouble with DP and W8 a while back.
He is Aussie after all


Posted by: Rissole

This is a riot!!
My boy lost his first tooth last week and then lost another while eating an ice block tonight so i took a pic with my phone


Posted by: firestorm

hahahaha great pic!!!!
*********
you forgot a few Riss... Twin Peaks, Gr8, and Prince lol


Posted by: firestorm

who is DP?? what is the full name?


Posted by: Rissole

ahhh yeah...them too


Posted by: Rissole

Dr Pain


Posted by: firestorm

I remember the name but forget the argument. hummm


Posted by: Rissole

Kuso was callin him on his infatuation with w8 if i remember correctly


Posted by: Tank316

hey Riss, nice bicep, looking dam good friend, keep up the hard work!!!!!!


Posted by: Rissole

@ Tank

Well just a note to let you guys who read my journal whats coming up for me.
At the start of April i am going on a holiday All the way to see my brother (in pic) in far north Queensland Its about a 34hr drive
Gunna stay there for 2 weeks and then drive back to Surfers Paradise for a week, get to stay at The Crown Plaza hotel for a whole week for just $440 We will go to all the theme parks there.
Then home to relax for a week b4 going back to work.... thats 4 weeks holiday
I'll try to get to places to log in here and still workout but April could be sparse for me

Thankyou come again


Posted by: rock4832

Awesome man! Is this going to interfere with training? You'll have a great time!


Posted by: Rissole

Matt said there is a pretty good gym near his place so that will be cool for 2 weeks, i think i'll have a week off at Surfers and/or use the hotel gym and just go light.
Then the week back at home will be back in full swing
Definately will have a good time, my bro is hard core
He makes Steve Irwin look like a homo Not that thats hard to do


Posted by: PreMier

LOL! Have a blast Riss. You gonna wrestle some crocks?


Posted by: Rissole

Glad you said "crocs" then mate

No, be swimin wiff some sharkies though.....


Posted by: J'Bo

i wanta come too
your gonna have a great time and the mini Rissys are going to have a blast


Posted by: Rissole

My world has been rocked....... i saw the Passion last night,


Posted by: J'Bo

you saw no passion in my house did you


Posted by: Rissole

No Jenny, but i had started work at 6am so i could leave early and drive 1/2hr to the gym and use the web cam......
Dont matter glad you had fun


Posted by: rock4832

So the movie was good?


Posted by: PreMier

Dont spoil the movie Riss! So how did it make you feel?


Posted by: Rissole

Was the movie "good"?? How did it make me "feel"??
2 good questions guys that are pretty hard to answer....
1, no the movie was not "good" it was bad.... not for being bad though it was brilliantly done and portrayed the truth about my saviour but it was evil, what they did to Jesus was just straight out evil...... let me take u on a rollercoaster ride....
Its starts in the garden and Jesus is tormented by the reality of what he's about to go through then betrayed he is treated harshly and that is hard to watch
Judas's part is amazing (you'll see)
The scourging scene is just unbelievable.
PreM to say how it made me feel here is, i just wanted to jump to my feet and throw my hands out in front of me and scream
STOP!!! JUST STOP IT!!! STOP!!! but i didnt, it was relentless i had to turn my face at times and i cryed like a baby.... then it just kept on going, the trial continued and the walk to the crucifixion..... and then the act of that
I think that answers your question too PreM
Now i am just humbled by God's love for me and i feel like i been such a lame Christian, i go to Church EVERY Sunday (twice) lead a home cell group and sacrifice so much, but my heart has been cold.
I am a changed man God is good


Posted by: PreMier

I dont know if I am ready for a movie like this...


Posted by: Rissole

you gotta go PreM....


Posted by: rock4832

Awesome Ris, I'll see it this weekend.


Posted by: J'Bo

I heard a lady died in the middle of the movie yesterday.

I am sorry Rissy i tried my best but things just happened

I will make it up to you. Send you some nudies


Posted by: Rissole

TRUE!!
I said it was ok.... when your happy, i'm happy

No better place to die than watching that movie, that still sucks though


Posted by: firestorm

Off the subject,,,now that Riss and Rock are posting biceps as avis,,, if I remember I'm doing the same later this week. whoohoo. Riss what are your guns mesurements? I'm hitting 18 unches.


Posted by: Rissole

18 unches how tall are you??

B4 i cut iwas 17.25" hang on i'll measure now...
16.75" @ 5'8"


Posted by: Rissole

Last weeks....


Posted by: J'Bo

holy rissy
your almost nude mate
looking good


Posted by: Rissole

I am nude


Posted by: J'Bo

you cheeky monkey you


Posted by: Rissole

You know it babe


Posted by: firestorm

Send Jen the "whole" unedited picture Riss. hahahaha


Posted by: Rissole

That wouldn't bother me, you can only just see the top of it in the full pic anyway


Posted by: yellowmoomba

Hey Riss -

Looking good!!!!!!!!!!!!

Keep it up !

Where's your diet info??



YM


Posted by: hardasnails1973

rissole are you ready to move into next phase looks like everything is on target !! pm me your current eating and cardio plan


Posted by: Rissole

Born ready big fella


Posted by: JLB001

hmmm


Posted by: Rissole

yes.... JBL....??


Posted by: Rissole

Week 7


Posted by: Rissole

Week 8 is in the giff avi, extra ab shot is with no flex at all
Might post some work outs tomorrow


Posted by: rock4832

You are really looking good Ris!! Question about the diet if you can answer- how much carbs are you taking in?


Posted by: Rissole

Sweet FA!!


Posted by: IainDaniel

Damn Riss




Posted by: Rissole

Thank you ID Your meega statment speaks volumes


Posted by: IainDaniel

Sometimes there are no explanations.

Just awww!


Posted by: firestorm

I dunno Pete,, your looking kinda small. I think you should up your bodyfat a bit. hahahahaha


Posted by: Rissole

You guys.....
I only post these things to maybe help motivate you guys along or scare you away


Posted by: heeholler

You are looking and doing fantastic there Riss!


Posted by: Rissole

Heehollers in here
Hey Hee..... Thanks


Posted by: firestorm

Quote:
Originally posted by Rissole
You guys.....
I only post these things to maybe help motivate you guys along or scare you away
Well In all sincerity,, you kinda scared Fire away. I'm now hoping for 3rd place behind you and Tank. I gotta be able to beat SOMEBODY DAMNIT!!!! HAHAHAHAHAHAHA


Posted by: firestorm

Oh and Don't tell Rock but I'm the one that keeps sending him candy and pasteries in the mail. hahahaha


Posted by: Rissole

Maybe you can beat Jenny or Hiker


Posted by: firestorm

Hummm damn I forgot about them.. Damn now i'm looking at like 5th place


Posted by: Rissole

pfft.... get real Fire, i bet you finish well......


Posted by: firestorm

What are your upper arm measurements currently Pete


Posted by: Rissole

Quote:
Originally posted by Rissole
18 unches how tall are you??

B4 i cut iwas 17.25" hang on i'll measure now...
16.75" @ 5'8"
That was flexed


Posted by: firestorm

Damnnnnn I think If I read that right we are the same and I'm taller then u. i'm 5'11"
measures 17 3/4 cold and a little over 18 pumped


Posted by: Rissole

I hate losin size as you get cut..... I just seem to have pretty good tris I wish my bi was just a tad bigger.

There's this guy up the gym thats younger than me and about the same build except he is on the juice, (he looks good but don't work his legs) he came over and wanted to work in some dips with us (chest...) I was dippin 110lb for 4 reps so i got him to do it...... he got 2 bad ones I love blastin juicers


Posted by: Rissole

Quote:
Originally posted by firestorm
Damnnnnn I think If I read that right we are the same and I'm taller then u. i'm 5'11"
measures 17 3/4 cold and a little over 18 pumped
No your 1" bigger cold


Posted by: Rissole

We gotta upgrade our car in August and i am thinkin of gettin one of these.....

Whatdya reckon??


Posted by: firestorm

Am I mistaken but is that a Mustang?? If soooo hell YEAAA. Nice ride


Posted by: firestorm

Am I mistaken but is that a Mustang?? If soooo hell YEAAA. Nice ride


Posted by: firestorm

Am I mistaken but is that a Mustang?? If soooo hell YEAAA. Nice ride

This is my truck but mine is Red.


Posted by: Rissole

Whatdya do there....

You are mistaken... its a Subaru WRX


Posted by: firestorm

Well it's hard to tell from that little picture but regardless it looks sharp


Posted by: Rissole

Click the little picture.....sheesh.....


Posted by: firestorm

Gotcha now bro. it looks sharp. did you see the pic of my truck I put up? look up 3 posts


Posted by: Rissole

Very nice Is that your one or just a web pic??

What about green?? I like green...



Posted by: Rissole

Gotta bail... time 4 my guitar lesson


Posted by: firestorm

that is a tuffy but I'm going with green as 1st choice out of the 2.
that was a internet pic, not mine but it is exactly the same except I have a tonneu cover on the rear and widow guards and hood guard.


Posted by: firestorm

later Pete. Have a nice day bro


Posted by: IainDaniel

WRX

Very sweet ride.

I'd go with blue



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