P/RR/S Infatuation..... [Forum Archive]

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P/RR/S Infatuation.....

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Posted by: Rissole

Time for a new journal

Seems to be the in thing and i haven't posted any "real" stuff in my journal for awhile

Posted by: Rissole

Monday 3rd May

Trying to impliment some P/RR/S prt II into my workouts

Chest;
Bench press:
264/1 x6
Incline bench:
209/3
198/4
198/3
Dips:
132/2 bit too heavy

88/5
77/5
Tris;
CG Smith bench:
231/1 x3
220/1 x3

Dips:
66/5
66/4
66/4

V bar pd's:
110/5
104/5
99/5

3x seated calf raise f/n heavy
3x standing calf raise f/n heavy

Ahhhhh, it was good to back in the home gym

Posted by: yellowmoomba

Ohhhhhhh - some "part II" info - I'm gonna take some notes

Posted by: Rissole

Tuesday 4th May today i ate.

Meal 1
10 eggs (2whole)
1/2 cup rolled oats

Meal 2
40 grms whey
1/2 tblsp pb

Meal 3
Tuna
Salad

Meal 4
40 grms whey

Meal 5
40 grms whey
Sweet potatoe

Meal 6
Chicken breast (i said breast)

Salad

Extras:
4x multi vit
5 vit C
1x trib
2x Chromium

Posted by: Rissole

Quote:

Originally posted by yellowmoomba
Ohhhhhhh - some "part II" info - I'm gonna take some notes

Haha YM.... dont know how well my interpretation goes

I'll have to see if i can get the master in too crituque me

Oh yeah..... tempo for all power week is 1/1/3 3 is the negative...

Posted by: yellowmoomba

Quote:

Originally posted by Rissole
Haha YM.... dont know how well my interpretation goes

I'll have to see if i can get the master in too crituque me

Oh yeah..... tempo for all power week is 1/1/3 3 is the negative...

Just so I'm reading your workout right - You did 6 sets of 264 x 1 rep on the flat bench ??

Posted by: J'Bo

hey rissy.
how do you stop your wrists from hurting when doing cg's on the smith?
good program

btw
you feeling those carb depletion blunders yet?

have a good day toots

Posted by: Rissole

Tuesday in da gym

WG pullups:
121/1
110/1 x2
99/1
88/1

Single arm seated row:
132/3
126/3
121/4

BB row lying on inc bench:
209/6
209/5 x2

Partial deads:
484/1
missed a 572 felt the back twinge again so i went light
484/1 x3

Hyper ext: w8 behind head
33/10
33/8

Smith Shrug:
319/12
319/10
319/8 x2

3x fitball crunch
3x fitball leg raise
2x hover

Posted by: Rissole

Quote:

Originally posted by yellowmoomba
Just so I'm reading your workout right - You did 6 sets of 264 x 1 rep on the flat bench ??

Damn puters goin slow...

Yep thats spot on YM

It's pretty close to my 1rm...

Posted by: Rissole

Quote:

Originally posted by J'Bo
hey rissy.
how do you stop your wrists from hurting when doing cg's on the smith?
good program

btw
you feeling those carb depletion blunders yet?

have a good day toots

I dont hang on to the bar, i kinda wrap my fingers in front of the bar instead of wrapping my fingers around, this kinda lets me put my hands on the bar at a slight angle (just concentrate on keeping those elbows in) plus i usually use wrist straps

Thank you, i made it myself

btw
I had heaps on Monday... first day back at the diet and i was putting the wrong w8's on for my Training P. 1 time i had an extra 10kg on one side of the bb for his CG presses

good thing i noticed b4 he lifted...
You too my love take care

Now i better get off this puter.... this virus is bad....

Sent: 40,092,174
Recieved: 4,062,304

Where's it going to is what i'd like to know.....

Posted by: Rocco32

Hey, a new journal! Yeah! I'll have to try the new Gopro routine once I'm done testing with TP's (which is pretty awesome by the way!) Glad your back buddy!

Posted by: gopro

It was great talking with you last night my friend!! It was a long time coming! I look foward to speaking with you again. I tried to email you but it did not go through...I must have written it down wrong...that damn weird accent of yours

Send me a PM with your email again. Talk soon buddy!

Posted by: J'Bo

GP isnt his voice cute

Its a soothing kinda drawl

Well toots i hope that GP whips you into a leaner meaner Rissy machine. I have no doubt you can do it, if you put your

into it!

Posted by: Rissole

Thanks Rock

itrs good to be back

GP: Yes it has been a long time coming. Email might have something to do with my virus

J'Bo: ???Its a soothing kinda drawl???

Put my ass into it ay..... ??? Yours is lookin damn fine as usual

Reminds me of a song.... "lick my puhhhhsie, put your back into it...

Posted by: J'Bo

You vulgar Aussie you

Posted by: Rissole

Do you know that song J???
I kinda like it

Stuffin puter is crap with this virus....

Posted by: Eggs

Quote:

lick my puhhhhsie, put your back into it...

Yo Riss, how goes things down under?

Posted by: Rissole

Wednesday 5th May
No training, need to get back into cardio properly

Meal 1
10 eggs (2whole)
1/2 cup rolled oats

Meal 2
40 grms whey
1/2 tblsp pb
2oz sweet potatoe

Meal 3
Tuna
Salad w/dressing

Meal 4
40 grms whey
1 tblsp pb
1cm square of fudge

Meal 5
Chicken breast
Salad

Meal 6
40grms whey

Extras:
2x multi vit
2x vit C
2x Chromium

Posted by: Rissole

Quote:

Originally posted by Eggs
Yo Riss, how goes things down under?

Besides this virus makin my puter run like a dog and pissin me off no end

Feelin great after my little vacation, i wanna get round and read journals and see what ya'll's doin and i cant, i cant even get online @ work any more cause the old man took that puter offline

Thanks for callin in, i'll drop by as soon as i get the damn thing fixed

Posted by: J'Bo

FUDGE

WTH thats a nice plan you got there. I want some fudge

Posted by: gopro

Quote:

Originally posted by J'Bo
GP isnt his voice cute

Its a soothing kinda drawl

Well toots i hope that GP whips you into a leaner meaner Rissy machine. I have no doubt you can do it, if you put your

into it!

Yeah, it was fun just listening to him talk! Although he tells me that I have an accent as well.

Posted by: J'Bo

I bet you do have an accent GP...a cute one at that

Posted by: Rissole

It was only a small square

I dont have an accent..... y'all do!! I thought GP sounded alot like Firstorm

Posted by: greekblondechic

only half a cup of oaties!!!!

Posted by: atherjen

HEy Ris!!

good to see you get back on the journal wagon!

are you dieting?

Posted by: PreMier

GL Riss!

Posted by: Rissole

GBC: 1/2 a cup is heaps

AJ: Yes darlin i'm dieting (cept the little bit of fudge)

Gp is gonna do my last 3 weeks

Should be an eye opener for me.....

PreM: Thanks big fella

I was pumped to be back in my own gym again

Posted by: Rissole

Thursday 6th May

Meal 1
10 eggs (2whole)
1/2 cup rolled oats
Cup Oj

Meal 2
40 grms whey
1 tblsp pb
2 oz sweet potatoe

Meal 3
Tuna
Salad w/dressing

Meal 4
40 grms whey
1 tlbsp pb (you may notice by now i havent bought any flax yet)

Meal 5
40 grms whey
4 oz Sweet potatoe

Meal 6
1/4 house steak
Vegi's

Posted by: Rissole

Thursday in da gym

10 min run and 30min p/walk in the morn.

Lying leg curls
220/1
209/1 x5

SLDL no straps and was careful cause i twinged my back with deads on Tuesday.
220/6
264/6
308/6

Dives
bw/6 x3

Squat full deep ones too
352/1
374/Missed
352/1
330/1 x2

45* leg press
792/3
748/4 x2

Leg ext
275/6
275/5
275/4

6 sets on calves (on seated leg press)
all reps under 8

Posted by: atherjen

was it peanut butter fudge?

things look super!!

and only 3 more weeks isnt bad! gosh if your looking anything like in your avi what left is there to loose!

nice work on them squats and deads!!

what are dives??

I take it not diving in a pool!

Posted by: Rissole

Quote:

Originally posted by atherjen
was it peanut butter fudge?

Maybe i can make some peanut butter fudge Why yes Eric, i am taking my P/B

things look super!! and only 3 more weeks isnt bad! gosh if your looking anything like in your avi what left is there to loose!
Funny you should say that AJ..... i got's plenty to loose.
My abs show well (even when i was around 22% you could see the outter parts of my abs. I can still grab abit of fat on the front (of my abs......) and a good chunk on my hip around the back. We'll see how we go in 3 weeks hey??

nice work on them squats and deads!! what are dives??

I take it not diving in a pool!

There was a guy how i know in the gym who came in when i was doin the squats... "how much ya doin?? Ohhh don't feel bad, we all gotta start somewhere...." ass.... i shrugged him off and when he saw how deep i was goin his eyes nearly popped out of his head
And i think any dead move is my fav....

Dives?? I didn't know what to call them??

Now i know they are Hamstring raises, but we dont have a bench like that, so its pretty rough on the knee caps and harder to do... i'm gonna make one up though

Posted by: PreMier

Why so few reps on squats?

Posted by: Rissole

They were @ my one rep max, roughly..... i know..... piss weak, but they were ass to floor.
Its the new P/RR/S method, in power week the first exercise is your 1 rep max w8 and try to do that for 6 sets, holding the same w8 for each rep.

Posted by: yellowmoomba

Quote:

Originally posted by Rissole
They were @ my one rep max, roughly..... i know..... piss weak, but they were ass to floor.
Its the new P/RR/S method, in power week the first exercise is your 1 rep max w8 and try to do that for 6 sets, holding the same w8 for each rep.

Ooooooooooooh - Part II secrets !!! Alright

- keep talkin' Riss!!!!! I'm taking notes!!

Posted by: Rissole

I haven't been posting again cause my puter has had more viral prob's

I'll post up some w/o's later

Tuesdays eats:

Meal 1
10 eggs (4 whole)

Meal 2
40 grms whey
1/2 tblsp natural PB

Meal 3
Tuna
Salad (1/2 tbsp flax)

Meal 4
60 grms whey
1/2 tbsp natural PB

Meal 5
60 grms whey
1/2 tbsp natural PB

Meal 6
Chicken breast (7 oz)
Salad (1/2 tbsp flax)

Posted by: Rissole

Wednesday's eats: I haven't eaten all this yet, just my breaky. Good plan though huh....

Meal 1
10 eggs (2 whole) + 20 g whey
1/2 cup oatmeal

Meal 2
50 grams whey
1/2 tblsp natural PB

Meal 3
Tuna
2 oz sweet potato

Meal 4
chicken (6 oz)
1/2 tbsp natural PB

Meal 5
chicken (6 oz)
2 oz sweet potato

Meal 6
50 grams whey
1/2 tbsp flax oil

Posted by: Rocco32

Gotta stop downloading porn buddy!

Posted by: J'Bo

he will never learn how to download porn properly without gettin spam

Posted by: PreMier

MMM... gotta luv that tuna aye?

Posted by: Rissole

I got the virus when i turned my firewall of to chat to Jen....

PreM: I can deal with it.....

Fridays w/o
Smith military press:
187/1
192.5/1 x2
187/1
181.5/1
176/1

Upright row
143/3
132/3
121/3

DB Lat raise
37/5
32/5
26/6

BB Curls I was pissed @ these
126.5/1 x2 missed 3rd
115.5/1 sp
121/1 sp
104.5/1

Incline alt curls
49/3

CG chins
66/5

Posted by: Rissole

Monday 10th May

Chest;
Bench press:
286/1
276/1
264/1 x2
269.5/1 x2

Incline bench:
209/3
203/3
198/3

Flat flys:
54/3 bit heavy needed 5 reps
48/3 ......
43/5

Tris;
CG Smith bench:
236.5/1 x4
231/1
225.5/1

Dips:
77/3
66/4
55/4

V bar pd's:
110/5
104/5
99/5

Posted by: Rissole

Tuesday 11th May;

WG pullups:
121/1
110/1
99/1 x2
88/1 x2

Single arm seated row:
132/4 x3

BB row lying on inc bench:
220/5
209/5 x2

Partial deads:
550/1 x6

BB Shrug:
308/12
308/10
308/9

Posted by: Rocco32

Looking strong man! Good work

Posted by: Rissole

Thanks Rock but i feel my strength is slowly going down as i get leaner.... training on no carbs is a bitch too

Thursday 13th May

30min Bike in the morn.

Lying leg curls
209/1
220/1 x5

SLDL
396/3
374/3
352/6

Good mornings
94/8 x3

Squat
363/1 x3
352/1 x3

45* leg press
792/4
792/3
704/6

Leg ext
275/8
275/6
275/4

Sets standing calves
3 sets donkey cales

Posted by: Rissole

Todays eats:

Meal 1
10 eggs (4 whole)

Meal 2
40 grms whey
1/2 tblsp natural PB

Meal 3
Tuna
Salad (1/2 tbsp flax)

Meal 4
60 grms whey
1/2 tbsp natural PB

Meal 5
60 grms whey
1/2 tbsp natural PB

Meal 6
Chicken breast (6 oz)
Salad (1/2 tbsp flax)

Posted by: Rissole

As you can see i am very happy....... with what i hear you ask???
With myself...... Since starting this diet plan with GP i have been tempted with all sorts of "goodies" and i even knocked back a lifesaver yesterday... (very small lollie)
I am just proud of my self control cause if you knew me this is a BIG deal!!
I can see a great difference already, my abs are showing clean without flexing at all

Ok, finished my speel

Posted by: Burner02

damn, brotha!
back on track, I see!
Nice lifts..and the food???? I'd hate to see your grocery bill!

Posted by: Rissole

Yeah.... its killer!!! Trace spent $45 on chicken breast this week

Posted by: atherjen

YAY for self control Riss!!!

your training and diet are looking AWESOME!!!

Posted by: Rissole

I feel so good AJ

GP is da man

Posted by: gopro

Quote:

Originally posted by Rissole

I feel so good AJ

GP is da man

Posted by: Rissole

Quote:

Originally posted by gopro

Posted by: Rissole

Friday May 14th
Smith military press:
198/1
192.5/1
187/1 x4

Upright row:
143/3
132/3
121/3

DB Lat raise:
32/7
32/6
32/5

BB Curls:
126.5/1 x3
115.5/1 X3

Incline alt curls:
49/5

CG chins
66/5

Posted by: Rissole

Ok..... This is the first trial of new reps and sets for rep range week

Monday 17th May

Chest/ Tris

Incline BB Press:
165/12
176/7
166/7
154/7

Cable X:
66/15
66/13
55/15

Flat DB Press:
48/18
48/15
37/22

Rev Grip push downs On cab x mach
110/10
132/10
154/7

Single arm ova hed ext:
26/11
21/11

Bench dip:
44/15
bw/20

Calves
6 sets on 45* toe press
4 sets on seated (unilateral)

I had the biggest pump eva from this w/o...... it was awesome!! My upperchest was thick as

Shoulda seen the looks and coments i got

Posted by: Rissole

Today i ate

Meal 1
12 egg whites
1/2 cup oatmeal

Meal 2
40 grms whey
1 tbsp flax

Meal 3
6 oz chicken breast
2 oz sweet potatos

Meal 4
60 grms whey
1/2 tbsp natural PB

Meal 5
60 grms whey
1/2 cup oatmeal

Meal 6
Meat
Salad 1/2 tbsp flax

Posted by: Rocco32

See, now those are some scary workouts!!! Good job!

Posted by: Rissole

Thanks good buddy

I don't think i eva done so many reps and sets, It's gonna be a good change and shock to the system

Posted by: Burner02

damn, bubb!
those are a LOT of reps! I get bored after 12....

I can't belive you can put down 12 eggs AND oats....I'd die!

Posted by: J'Bo

2oz sweet potatoes

thats not even a mouth full

your worse off then i

Posted by: Rissole

12 eggies= yum yum

The pump from those reps was insane B

2oz is bad hey Jen

I can handle

Posted by: Burner02

Hey! I just realized...look at my avatar above..and then look @ Jenny's..it looks as if I am looking at her booty!

Posted by: Rissole

you are a bad boy

1 track mind like mine

Posted by: Burner02

can ya blame me? she's got the ultimate tushie!

Posted by: Rissole

Hey..... you know me and how i feel about that tushie...

I think it should be gold plated and put in my special room

Posted by: gopro

By the way buddy...love the sig!

(Also love Jen's butt)

Posted by: J'Bo

You guys talking about my butt again

Can i be on Team GP too ?

Posted by: Rissole

Hell yeah babe, The more the merrier

Posted by: gopro

Quote:

Originally posted by J'Bo
You guys talking about my butt again

Can i be on Team GP too ?

Let me change that sentence and get rid of the word team and too...now we have..."Can I be on GP?" And my answer is yes, you can...right on top!

Posted by: J'Bo

Posted by: gopro

Quote:

Originally posted by J'Bo

= Jen on top of GP (boy I'm frisky tonight!)

Posted by: J'Bo

Rissy is gonna get jealous if you dont stop that GP

dont worry i am just as frisky, only the thoughts are in my mind, not on IM

Posted by: Rissole

You 2.....

Posted by: Rissole

Tuesday 18th May

Back/ traps;

Stiff arm pull downs:
99/10
99/9
99/7
88/7

Bent ova DB rows:
92/15
92/12
75/12

Wide Grip pulldowns:
132/17
121/17
110/20

Hyper ext:
22/12 x3
22/9

Deadlifts: (Full)
308/16
286/16
264/16

Smith shrug: (no straps)
231/16 x2
231/15

3 sets w8'd fit ball crunch
3 sets leg raises
2 sets hovers

Posted by: Rissole

Today i ate

Meal 1
12 egg whites
1/2 cup oatmeal

Meal 2
40 grms whey
1 tbsp flax

Meal 3
Tuna
2 oz sweet potatos

Meal 4
60 grms whey
1/2 tbsp natural PB

lurve it

Meal 5
60 grms whey
1/2 cup oatmeal

Meal 6
Chicken breast
Salad 1/2 tbsp olive oil

Posted by: yellowmoomba

Hey Riss -

Your meals look way to healthy!!! You must still be ripped!

Good work !

Posted by: gopro

Quote:

Originally posted by J'Bo

Rissy is gonna get jealous if you dont stop that GP

dont worry i am just as frisky, only the thoughts are in my mind, not on IM

Don't worry hun, Ris only wants the best for me! So what else is on that frisky mind of yours...

Posted by: Sapphire

Hey there Rissy.. you hottie you!

How are those awesome abs of yours???

Why are you a P/RR/S official? Tankie and I are just little old groupies!!

I wanna be on the GoPro team too!!

Posted by: J'Bo

GP. am i the best thing for yah

how about a sappy/j'bo sandwich

is that on the diet?

Posted by: gopro

Quote:

Originally posted by J'Bo
GP. am i the best thing for yah

how about a sappy/j'bo sandwich

is that on the diet?

You may just be the best thing for me sweets. As far as being the meat in a Sapphy/J'bo sandwich, that would be amazing, but I don't think Sapphy shares herself with any others. So, I guess its just you and me kid...

Posted by: gopro

Quote:

Originally posted by Sapphire
Hey there Rissy.. you hottie you!

How are those awesome abs of yours???

Why are you a P/RR/S official? Tankie and I are just little old groupies!!

I wanna be on the GoPro team too!!

I already named you and Tank to my House of GP Representatives in another thread. The fab 5 include...

Sapphy/Rissole/Tank/Firestorm/Rock

Ok, hun

Posted by: Sapphire

Quote:

Originally posted by gopro
You may just be the best thing for me sweets. As far as being the meat in a Sapphy/J'bo sandwich, that would be amazing, but I don't think Sapphy shares herself with any others. So, I guess its just you and me kid...

WOW! GP and J'Bo .... What a great idea! I wish I had thought of that....

Posted by: Sapphire

Quote:

Originally posted by gopro
I already named you and Tank to my House of GP Representatives in another thread. The fab 5 include...

Sapphy/Rissole/Tank/Firestorm/Rock

Ok, hun

OK my hottie coach!

Posted by: J'Bo

I think that GP may just be on to something.
So what now

Posted by: gopro

Quote:

Originally posted by J'Bo
I think that GP may just be on to something.
So what now

Guess I gotta marry your hot butt and import you to the states.

Posted by: J'Bo

Ok

Posted by: Sapphire

Quote:

Originally posted by gopro
Guess I gotta marry your hot butt and import you to the states.

Here we go again.......

Will ya stop yapping about it GP and JUST DO IT!!!!!!!

Jenny you do have a hot butt!

Posted by: J'Bo

Thanks Sappy.
I will give you a butt update this weekend.
Its perkier and rounder and tighter

Agree on the comment

Posted by: Sapphire

You are very welcome Oh Little Miss hot tush!!

I am working on mine too....

GP GET TO WORK ON MY BOOTY, will ya?????

Posted by: J'Bo

holy crap your blonde

you look good blonde

nice tushy yourself there toots

Posted by: Sapphire

Yup.. now we are both blondes! Thanks Hun, Chris likes it.

Nah my tush pales(not literally since it's all tan now) in comparison to yours, BUT I am trying.... maybe someday!

Posted by: Rissole

Hey you lot.... stop whoring up my journal

I dont mind really, not will all that hot ass being flashed around

You guys have gotta put "team GoPro: in your sig's

Posted by: Sapphire

OK Rissy I WILL!!

Posted by: Rocco32

Wow, how hot is Saph!!!!

Posted by: gopro

Quote:

Originally posted by rock4832
Wow, how hot is Saph!!!!

Trust me...I've hung out with her in person, and the girl is SMOK'IN HOT!

Posted by: gopro

Quote:

Originally posted by J'Bo
Ok

Are you accepting my proposal?

Posted by: J'Bo

Do you have a plane ticket in your hand?

Posted by: gopro

Quote:

Originally posted by J'Bo
Do you have a plane ticket in your hand?

I can send you one to come here...come to the sun baby

Posted by: J'Bo

Quote:

Originally posted by gopro
I can send you one to come here...come to the sun baby

Now i am calling your bluff in front of everyone here GP. I have been waiting for one for monthes

SAPPHY OH SAPPHY YOU HEAR THIS? HE ACTUALLY MIGHT BE WAKING UP

Posted by: gopro

Quote:

Originally posted by J'Bo
Now i am calling your bluff in front of everyone here GP. I have been waiting for one for monthes

SAPPHY OH SAPPHY YOU HEAR THIS? HE ACTUALLY MIGHT BE WAKING UP

You have been dating that dude for months...how could you have been waiting for me?

Posted by: Sapphire

Quote:

Originally posted by J'Bo
Now i am calling your bluff in front of everyone here GP. I have been waiting for one for monthes

SAPPHY OH SAPPHY YOU HEAR THIS? HE ACTUALLY MIGHT BE WAKING UP

I HEARD IT J! I HEARD IT!

Oh GP, My best bud and coach! I heard your offer and I am waiting right along with J'Bo!!

Are you REALLY waking up????

Posted by: Sapphire

Quote:

Originally posted by rock4832
Wow, how hot is Saph!!!!

Thank you Rockie!

Posted by: Sapphire

Quote:

Originally posted by gopro
Trust me...I've hung out with her in person, and the girl is SMOK'IN HOT!

Ahhh memories.....

Posted by: Rissole

Saph!!! In da sig

Good one babe

You need to make it bold

Need full size pic of your av though to confirm team membership

Posted by: Rissole

Wednesday May 19th

5gs glutamine

Cardio = 40mins on bike and eliptical.

Meal 1
12 eggs whites + 10 g whey
1/2 cup oatmeal

Meal 2
50 grams whey
1/2 tblsp natural PB

Meal 3
Tuna
Salad 1/2 tbsp flax

Cardio = 30mins bike

Meal 4
50 g whey
1/2 tbsp natural PB

Meal 5
Chicken breast
Green veggie 1/2 tbsp flax

5gs glutamine

Meal 6
50 grams whey
1/2 tbsp flax oil

Posted by: Rissole

Quote:

Originally posted by gopro
I can send you one to come here...come to the sun baby

Send the bloody ticket

Posted by: J'Bo

everyone is ganging up on gp now

love it

me dating the dude? and you dating the chicka

been waiting for a real man

Posted by: Sapphire

Quote:

Originally posted by Rissole
Wednesday May 19th

5gs glutamine

Cardio = 40mins on bike and eliptical.

Meal 1
12 eggs whites + 10 g whey
1/2 cup oatmeal

Meal 2
50 grams whey
1/2 tblsp natural PB

Meal 3
Tuna
Salad 1/2 tbsp flax

Cardio = 30mins bike

Meal 4
50 g whey
1/2 tbsp natural PB

Meal 5
Chicken breast
Green veggie 1/2 tbsp flax

5gs glutamine

Meal 6
50 grams whey
1/2 tbsp flax oil

Hey Ris... are you doing carb cycling? You eat next to zero carbs, except for Meal 1. I would be STARVING!

Posted by: gopro

Quote:

Originally posted by J'Bo

everyone is ganging up on gp now

love it

You think this is funny, huh?

Posted by: J'Bo

yep

Posted by: Sapphire

I think it's funny too!

Posted by: J'Bo

you think thats funny.
but you should read the poem thread.
even funnier

Posted by: Rissole

Quote:

Originally posted by Sapphire
Hey Ris... are you doing carb cycling? You eat next to zero carbs, except for Meal 1. I would be STARVING!

Ummmmm, no. Ask GP what he's doing to me......

Gp is doing my diet

And no i feel quite good, not starving and no real cravings either

J'Bo, wheres your team Go Pro in your sig

Posted by: Rocco32

Are you still cutting buddy?

Posted by: J'Bo

no team gp unless all put team J'Booty too

Posted by: rockcrest

Quote:

Originally posted by rock4832
Are you still cutting buddy?

yea, are you cutting with all that no carbing?

Posted by: J'Bo

of course he is cuttin peeps.
he is preparing for a show

Posted by: gopro

Quote:

Originally posted by Rissole
Ummmmm, no. Ask GP what he's doing to me......

Gp is doing my diet

And no i feel quite good, not starving and no real cravings either

J'Bo, wheres your team Go Pro in your sig

She's not officially on the team yet Ris...she hasn't fullfilled all requirements

As far as what I am "doing" to Ris...ancient GP secret!

Posted by: Rissole

Quote:

Originally posted by rock4832
Are you still cutting buddy?

Can't you tell by my diet??
Answer = Yes

Quote:

Originally posted by rockcrest
yea, are you cutting with all that no carbing?

Being sarcastic?? Good to see you post in here RC

Quote:

Originally posted by J'Bo
of course he is cuttin peeps.
he is preparing for a show

a private show

Quote:

Originally posted by gopro
She's not officially on the team yet Ris...she hasn't fullfilled all requirements

As far as what I am "doing" to Ris...ancient GP secret!

Oh ok, 1 requirement would be the recieving of your plane ticket

Ancient GP secret

Posted by: Sapphire

Quote:

Originally posted by J'Bo
no team gp unless all put team J'Booty too

Sorry sweetie... can't do it, I am only on ONE team and that is my coach's!!! BUT I am sure every guy on this site will be happy to oblige!!!!!!!!

Posted by: gopro

Quote:

Originally posted by Sapphire
Sorry sweetie... can't do it, I am only on ONE team and that is my coach's!!! BUT I am sure every guy on this site will be happy to oblige!!!!!!!!

Now THAT is loyalty!!!!!!!!!! Are you looking for a promotion girly, cause you just may get one!

Posted by: Sapphire

Quote:

Originally posted by gopro
Now THAT is loyalty!!!!!!!!!! Are you looking for a promotion girly, cause you just may get one!

Nope.... not looking for anything, except what you already give me!

and maybe a butt like J'Bo's

Posted by: J'Bo

Rissy

i just got my gift and wanted you to know that your the best

he is sooooo cute....i named him petey

last name toots

he sits on my puter and i think of you everytime i type. thanks luv xoxo

Posted by: Rissole

He is cute isn't he

He is a white lipped green tree frog

(pretty obvious hey...)
No worries babe

Posted by: J'Bo

those waggin booty's look hilarious

Posted by: rockcrest

Quote:

Originally posted by Rissole

Good to see you post in here RC

Posted by: Rissole

Ok i wanna post what i did for training and eats for Thursday and Friday but i was just chattin to "someone"

and now need to go to sleep cause it's late and i am goin 4wd'n on Stockon Beach tomorrow wiff da boyz

So i will post tomorrow arvo.
Love ya's all..... but you most Jen

Posted by: J'Bo

thought that you were gonna sit at home waiting for my pm

night toots

Posted by: Rissole

I'll only be out for a while early

Posted by: Rissole

Thursday 20th May

Legs:

Lying leg curls:
176/7
176/6
154/7
132/9

SLDL:
264/15 x3

Sinlge leg curl:
33/18
33/16
22/20

45* Leg press:
572/12
528/12 x2

Smith lunges:
121/15
165/12

Leg ext:
132/16
110/15
88/16

Posted by: Rissole

Thursday i ate:

Meal 1
12 egg whites
1/2 cup oatmeal

Meal 2
40 grms whey
1 tbsp flax

Meal 3
Tuna
2 oz sweet potatos

Meal 4
60 grms whey
1/2 tbsp natural PB

Meal 5
60 grms whey
1/2 cup oatmeal

Meal 6
Chicken breast
Salad 1/2 tbsp olive oil

Posted by: Rissole

Friday 21st May:

Delt/ bis:

Cable rear delt:
55/7
44/10
44/7
33/10

BB front raise:
60/17
49/15
49/11

Single arm DB press:
37/20 x2
37/15

Preacher curls:
99/6
77/9
66/11

Alt hammer curl:
37/11
31/15

Lying ova hed cable curl:
66/20
88/20

Posted by: Rissole

Friday i ate:

Meal 1
12 egg whites
1/2 cup oatmeal

Meal 2
40 grms whey
1 tbsp flax

Meal 3
Tuna
2 oz sweet potatos

Meal 4
60 grms whey
1/2 tbsp natural PB

Meal 5
60 grms whey
1/2 cup oatmeal

Meal 6
Meat
Salad 1/2 tbsp flax

Posted by: Rissole

SAT/SUN (carb depletion)

Meal 1
12 eggs...10 whites and 2 full

Meal 2
50 grms whey
1/2 tbsp natural PB

Meal 3
7 oz chicken breast
salad/sat veggies/ sun
1/2 tbsp olive oil

Meal 4
50 grms whey
1/2 tbsp natural PB

Meal 5 Sat.................... Meal 5 Sun
7 oz chicken breast......... 50 grms whey
Veggie's........................ 1/2 tbsp natural PB
1/2 tbsp olive oil

Meal 6 Sat..................... Meal 6 Sun
50 grms whey................. 7 oz chicken breast
1/2 tbsp natural PB ......... Veggie's
.................................... 1/2 tbsp olive oil

Posted by: J'Bo

morning/ evening toots

i think mr. petey toots has givin me some good luck cause the photoshoot is going awesome and will be better today cause we are at the beach.

Posted by: Rocco32

Ris, which meals are your pre and post workout meals? And are you doing Carb depletion every weekend? W/O's looking great BTW!

Posted by: Rissole

Quote:

Originally posted by J'Bo
morning/ evening toots

i think mr. petey toots has givin me some good luck cause the photoshoot is going awesome and will be better today cause we are at the beach.

Well of course he has....... ahh the beach, Mr petey toots would like that

Quote:

Originally posted by rock4832
Ris, which meals are your pre and post workout meals? And are you doing Carb depletion every weekend? W/O's looking great BTW!

Pre post w/o is M/T/T/F meals 4 and 5 repectively.
I have carb delpleted on some training days, Its whatever GP is doing

i seem to be holding w8 while getting leaner

love it

And btw..... thanks good buddy

i miss chattin with ya. A phone call might be in order me thinks

Posted by: Rissole

Monday 24th may: Shock week.

Chest/ tris:

DB flys/ Incline db press:
48/12 81/6
48/11 70/6
48/8 53/10

Dips/ Pec dec:
77/7 110/11
66/6 110/9

Dropset smith bench:
187/6.... 143/4.... 99/6

Rack dips/ V bar pd's (on cab x):
Ryan/8 165/6
Ryan/6 143/6

Ova head rope ext/ Rev grip pd's:
88/15 88/9

BB Skull crush dropset:
82/8.... 60/5.... 48/8

Posted by: Rissole

Today i ate:

Meal 1
12 egg whites
1/2 cup oatmeal

Meal 2
40 grms whey
1/2 cup oatmeal

Meal 3
6 oz chicken
2 oz sweet potatos

Meal 4 pre w/o
40 grms whey
1/2 tbsp natural PB (made my own

peanuts and flax)

Meal 5 post w/o
40 grms whey
2 oz sweet potatos

Meal 6
6 oz chicken breast
Veggie's
1/2 tblsp olive oil

I do no carb days better than carb days

I get bigger hunger pains and cravings on carb days.....
Anyway, got some dream tan and tried it on my front today..... damn thats messy stuff!! Looked pretty good though and the smell..... ahhh.... backstage at the comp.....

Posted by: Rocco32

Quote:

Originally posted by Rissole
Pre post w/o is M/T/T/F meals 4 and 5 repectively.
I have carb delpleted on some training days, Its whatever GP is doing

i seem to be holding w8 while getting leaner

love it

And btw..... thanks good buddy

i miss chattin with ya. A phone call might be in order me thinks

Great, we'll have to talk diet sometime then!

Yeah, we need to talk again. PM your phone # and I'll give you a buzz. Let me know when your available!

Posted by: Rissole

Quote:

Originally posted by rock4832
Great, we'll have to talk diet sometime then!

Yeah, we need to talk again. PM your phone # and I'll give you a buzz. Let me know when your available!

Will do Rock

Here is a pic taken 2 days ago....prolly good for about 4 weeks out of a comp i reckon

It looks softer than my avatar but i'm definately not

Posted by: PreMier

Damn...

Posted by: gopro

Looking good my man! Very good!

Posted by: Rissole

Quote:

Originally posted by gopro
Looking good my man! Very good!

So your happy boss.....? :o Cant w8 for this weekend

So i'm finding it almost impossible to cheat

Trace made so banana muffins (real small ones) and they are yummy. There were some on the kitchen bench this morning so i think "I'll just go for 1/4 a cup of oats and one of those..... that'll be ok...." So i put the thing in my mouth..... *chew* *chew* and then my brain goes... "spit that out fool !!!!!" ..... so i did

What have you done to me GP......??

Posted by: Burner02

I hope Trace didn't see u spit it out!

Posted by: Rissole

Didn't think of that

She knows i love them

Posted by: Burner02

right-o, right-o!

Posted by: Sapphire

Looking great Ris!

Mmmm... banana muffins.

Posted by: gopro

Quote:

Originally posted by Rissole
So your happy boss.....? :o Cant w8 for this weekend

So i'm finding it almost impossible to cheat

What have you done to me GP......??

You have passed your first test young grasshoppa...soon, you will be a full fledged freak like me!

Posted by: Rissole

Quote:

Originally posted by gopro
You have passed your first test young grasshoppa...soon, you will be a full fledged freak like me!

Thanks again Eric, this is/has been an awesome experience for me

Well i will do some serious posting tonight when i get home from this meeting.....
But just on a side note a guy in the gym who i been chattin with (he's competed a few times b4) reckons i'd be good for about a week out of a comp and that i should compete in Sydney this weekend (just for the experience), i would but i got no routine and it's not like me to do something that unprepaired. Anyway i feel f'n fantastic

I looked at myself this morning and thought.... yep, thats what i want to look like

Lovin it

oh, and i still weigh 81kg

Posted by: Tank316

Riss, first off, great dedication and hard work bro!!!!totally awesome. and when you compete, i wish you all the best.
Go Team GoPro !!!!!!!!!!!!!!!!!!!!!!

Posted by: Rissole

Quote:

Originally posted by Tank316
Riss, first off, great dedication and hard work bro!!!!totally awesome. and when you compete, i wish you all the best.
Go Team GoPro !!!!!!!!!!!!!!!!!!!!!!

Why thank you 'o' huge one

You are part of my inspiration

Posted by: Rissole

Tuesday 25th May:

Back:

Stiff arm pd's/ Wide grip pullup's:
104/9 bw/8
99/8 bw/5

Rev Pec deck/ Close grip seated rows:
176/10 154/9
15410 154/9

Dropset Close grip bent rows:
231/10.... 154/10.... 88/15

Hyp ext/ DB deadlifts:
22/12 93/10 x3

BB shrugs/ DB shrugs no straps
209/15 93/10
209/12 93/8
209/11 93/7

Dropset lean away DB shrugs: with strap
93/16.... 70/12.... 48/20

Posted by: Rissole

Tuesday

Meal 1
12 egg whites
1/2 cup oatmeal

Meal 2
40 grms whey
1/2 cup oatmeal

Meal 3
7 oz chicken breast
Veggie's
1/2 tbsp olive oil

Meal 4 pre w/o
40 grms whey
1/2 tbsp natural PB

Meal 5 post
40 grms whey
2 oz sweet potatos

Meal 6
6 oz chicken breast
Salad

Posted by: Rissole

Wednesday 26th May:

Meal 1
12 eggs (10 whites/2 whole)
1/2 cup oatmeal

Meal 2
50 grms whey
1/2 tbsp flax

Meal 3
7 oz chicken breast
Salad
1/2 tbsp olive oil

Meal 4
50 grms whey
1/2 tbsp natural PB

Meal 5
7 oz Meat
Veggie's
1/2 tbsp olive oil

Meal 6
50 grms whey
1/2 tbsp natural PB

Posted by: Rissole

Thursday 27th May:

Legs:

Lying curls/ Good mornings:
176/7 93/10
176/6 93/10

Good mornings/ Lying curls:
93/10 154/6
93/10 132/7

Dropset Single leg curl:
44/10.... 33/8.... 22/10

Leg ext/ Squats:
220/10 308/8
220/10 286/10
220/8 286/8

Walkin DB Lunges/ Leg ext:
75/10 220/5
75/10 176/6

Dropset Single 45* leg press:
176/12.... 132/8.... 88/6

Posted by: Rissole

Thursday:

Meal 1
12 egg whites
1/2 cup oatmeal

Meal 2
50 grms whey
1/2 tbsp natural PB

Meal 3
7 oz chicken breast
Veggie's
1/2 tbsp olive oil

Meal 4 Pre w/o
40 grms whey
1/2 tbsp natural PB

Meal 5 post w/o
40 grms whey
2 oz sweet potatos

Meal 6
6 oz chicken breast
Veggie's
1/2 tbsp olive oil

Posted by: firestorm

G'Day M8!!!(Riss). Sorry I haven't been around much lately but been very busy here at work. putting in over 60 hrs a week if you can believe that. Ridiculous. Anyway, I'm hoping to be back on a normal humans work schedule by Mid June at which time I am hoping to be able to get on here and chat more. Time will tell. Hope all is going well with you in life as well as your training. Send me an email some time and I'll gladly toss a few of them around with you. Laterz my favorite aussie down under. fire

Posted by: Rissole

Quote:

Originally Posted by firestorm

G'Day M8!!!(Riss). Sorry I haven't been around much lately but been very busy here at work. putting in over 60 hrs a week if you can believe that. Ridiculous. Anyway, I'm hoping to be back on a normal humans work schedule by Mid June at which time I am hoping to be able to get on here and chat more. Time will tell. Hope all is going well with you in life as well as your training. Send me an email some time and I'll gladly toss a few of them around with you. Laterz my favorite aussie down under. fire

Fire in da house

Good to hear from you B. I have been pretty busy too, focused in this diet and keeping life in order.... it's been a great learning curve and discipline time for me

But after i take fotos tomorrow

I have made a white chocolate and macadamia fudge, and Monday my bro makes these insane ham and cheese pasties, that'll be morning tea, then i have designed the ultimate heart stopper hamburger for lunch

But then i go straight back to hard and fast diet, i wanna get a portfolio done in 2 weeks

Posted by: Rissole

Friday 28th May:

Delts/ Bi's:

Rear db raise/ Machine press:
31/10 176/12good warm up

31/10 176/11
31/10 176/8

DB alt front raise/ Upright row:
31/12 93/10
31/11 93/6

Dropset round the worlds:
31/4.... 21/4.... 15/8.... 11/8

Standing alt curl/ CG chinups:
44/10 bw/9
44/7 bw/6

Fitball ez curls/ Inc alt curl
77/6 37/4
66/6 31/5

Dropset bb curls:
59/10.... 48/5.... 37/20

Posted by: Rissole

Friday:

Meal 1
12 eggs (10 whites, 2 whole)
1/2 tbsp flax

Meal 2
50 grms whey
1/2 tbsp natural PB

Meal 3
7 oz chicken breast
Salad
1/2 tbsp olive oil

Meal 4 pre w/o
40 grms whey
1/2 tbsp natural PB

Meal 5 post w/o
50 grms whey
1/2 cup oatmeal

Meal 6
6 oz Meet
Salad
1/2 tbsp olive oil

Posted by: Rissole

Saturday 29th May:

Meal 1
12 eggs (10 whites, 2 whole)
1/2 tbsp flax

Meal 2
50 grms whey
1/2 tbsp natural PB

Meal 3
7 oz chicken breast
Salad
1/2 tbsp olive oil

Meal 4
50 grms whey
1/2 tbsp natural PB

Meal 5
7 oz Meat
Veggie's
1/2 tblsp olive oil

Meal 6
50 grms whey
1/2 tbsp flax

so over this.... i need a cheat

Posted by: Sapphire

Ris..

You look fabulous, seriously! That diet of yours is brutal.

I commend you on your will power. Those no carb day days would kill me I think.

Cyndi

Posted by: Rissole

Sorry bout the facial expressions and the bad posing but i am working on it

Posted by: Rissole

one more

Posted by: J'Bo

nice job toots

you made some great improvements throughout the competition.
bravo mon petit chou chou

Posted by: Burner02

dam, yooz sexy...

ok, who did you morph your head onto? That body is WAY too tan for your head! I'm onto you, pal!
Seriously, you look great, Pete! That hard work has truely paid off.
Good news for me...I actuallly went to the gym today....

Posted by: shortstuff

Dude Riss you look hot!!!!!!!! I bet the wife is loving rubbing herself over those abs

Posted by: Burner02

holy long time, no see! shorty!
How the heck r ya! married yet?

Posted by: gopro

AWESOME MY FRIEND...AWESOME! You really worked hard over the last three weeks, as I know the diet was pretty rough...but damn it shows on your amazing physique...congrats!

Posted by: Rissole

Quote:

Originally Posted by J'Bo

nice job toots

you made some great improvements throughout the competition.
bravo mon petit chou chou

Thank you my sweet

ummmm did you just call me cabbage??

Quote:

Originally Posted by Burner02

dam, yooz sexy...

Yay for Mikey

Thanks big buddy, i now you can do it too if you really want

Quote:

Originally Posted by shortstuff

Dude Riss you look hot!!!!!!!! I bet the wife is loving rubbing herself over those abs

Hey shortie

Yes she does do the occasional rub, but i tell her to not touch what she can't afford

Posted by: Rissole

Quote:

Originally Posted by gopro

AWESOME MY FRIEND...AWESOME! You really worked hard over the last three weeks, as I know the diet was pretty rough...but damn it shows on your amazing physique...congrats!

I couldn't included you in a bunch of other quotes big fella (not that the others aren't important to me).
I just wanna thank you for taking me on when it was a stretch for you, all your clients are truley blessed to have such an awesome trainer like you.
To be honest Eric i didn't find the diet all that tough

I thought i did it pretty easy. I will call you tomorrow and talk planning for Sept comp cause i am gonna be as hard as a rock for that (and bigger

)!!
You have given me something i've always wanted, with this diet and training programme i have changed my body into something i always wanted, not to just be ordinary plump round the middle joe bloe that has to wince when he looks in the mirror.
Thanks again Eric, and with a bit of luck and a whole load of hard work we will be the Sept 2004 Central Coast Champions

Posted by: Burner02

g'day. m8!

Posted by: Rissole

Hey buddy, just spent ages going through shit emails.....

Posted by: Burner02

sounds like a messy business!

Posted by: Rissole

Comp finish

http://www.ironmagazineforums.com/sh...ad.php?t=32233

Posted by: Burner02

good job, brotha!

Posted by: Tank316

[B]wow, Riss, thats amazing my friend, you're ripped. the hard work and dedication really shows.

Posted by: Rissole

Not as ripped as i woulda liked but i'm very happy, GP did a wonder for me

Thanks buddy

Posted by: gopro

Quote:

Originally Posted by Rissole

Not as ripped as i woulda liked but i'm very happy, GP did a wonder for me

Thanks buddy

Only wish I had 6 weeks instead of 3, but we did alright. My goal was to get you harder and have you not lose a single pound and we pretty much got that done. Wait until you see what you will look like in Sept!!!

Posted by: Rocco32

Awesome job Ris! You deserve it though, you busted your ass and look what you have to show for it now! That is sooo cool!

Posted by: Rissole

Quote:

Originally Posted by gopro

6 weeks wouldv'e been awesome, yeah i held 178lb for the 3 weeks and damn

Sept buddy i am ready

Quote:

Originally Posted by rock4832

Awesome job Ris! You deserve it though, you busted your ass and look what you have to show for it now! That is sooo cool!

You may not know it Rock but you helped me heaps, the fact that you were gonna compete and your friendship made it so much easier, thanks again

Posted by: firestorm

Quote:

Originally Posted by Rissole

Sorry bout the facial expressions and the bad posing but i am working on it

Wholly mother of the Heavens!! You KICKED ASS RISS OUTSTANDING MAN. YOU LOOK AMAZING!!! WHOLLY HECK!!!

Posted by: gopro

[QUOTE=Rissole]6 weeks wouldv'e been awesome, yeah i held 178lb for the 3 weeks and damn

Sept buddy i am ready

QUOTE]

I just feel bad for your opposition!

Posted by: PreMier

Wow.. you look awesome Riss!

Posted by: Sapphire

Quote:

Originally Posted by Rissole

Not as ripped as i woulda liked but i'm very happy, GP did a wonder for me

Thanks buddy

Holy ripped abs Batman! Your avi is

MAYBE I will follow your diet!!! Great job!!!

Posted by: Randy

Ok everyone, have no fear...The Gopro link man is here

Just click my link and see all gopros stuff.

Posted by: Rissole

Quote:

Originally Posted by Sapphire

Holy ripped abs Batman! Your avi is

MAYBE I will follow your diet!!! Great job!!!

Settle down Saph...... all your ab comments and then your avi are startin to get me goin...

Posted by: Sapphire

Quote:

Originally Posted by Rissole

Settle down Saph...... all your ab comments and then your avi are startin to get me goin...

OK Rissy I will stop telling you goooood you look.

but I do love your abs!

Posted by: Randy

Sapphire,

Did you have to spoil your Avatar by putting Diesel in there

Posted by: Rissole

Hi everyone, well i'm back.
Life has been very busy!! But i will never skimp on my training so i gave IM a rest.
Right now i am about to burn a DVD of the BB comp i saw at the end of May so that is another thing that i need to get out of the way...... i will read up on everyones journals tomorrow and say hello, just thought i'd let you know what was going on.
Miss ya'll
Pete

Posted by: Sapphire

Hi Ris!!

Missed ya Hun!!!

Have you seen GP lately? Well we went to a party together on Friday and he seems to have put on some weight...

Here is a pic of us

Posted by: Sapphire

Posted by: Rissole

Missed you too you sexy thang

Your silly.....

I have put on about 4 lb i think but next to 0 bf

Posted by: Rocco32

That avi just looks insane man!

Posted by: PreMier

Hey Riss! Welcome back

Posted by: gopro

Quote:

Originally Posted by Rissole

Missed you too you sexy thang

Your silly.....

I have put on about 4 lb i think but next to 0 bf

HELLO MY FRIEND! GOOD TO SEE YOU! 4 LBS AND NO BODYFAT...DAMN MAN, WHO'S YOUR TRAINER?? GIVE THAT GUY A RAISE!

Posted by: Rissole

Quote:

Originally Posted by rock4832

That avi just looks insane man!

Thanks bud

i like it too

Quote:

Originally Posted by PreMier

Hey Riss! Welcome back

Thanks P, i'll post up some workouts tomorrow

Quote:

Originally Posted by gopro

HELLO MY FRIEND! GOOD TO SEE YOU! 4 LBS AND NO BODYFAT...DAMN MAN, WHO'S YOUR TRAINER?? GIVE THAT GUY A RAISE!

He's great, but he can get his own raise

Preferably from a female

Posted by: Tank316

great job Riss on the 4 lbs bro!!!

Posted by: Sapphire

Quote:

Originally Posted by Rissole

He's great, but he can get his own raise

Preferably from a female

Posted by: Burner02

Welcome back, brotha!
Well, I am back in a new gym..so far so good. Back to lifting. Done feeling sorry for myself after the break up with the GF...time to go to work. Thinking of getting my
bouncer job back..so gotta lift and get some size back!
(I even did some cardio yesterday!)
Glad to see ya back...

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

P/RR/S Infatuation.....

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