Pete's pursuit of perfect pecs, bulging bi's and absolute abs!! [Forum Archive]

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Pete's pursuit of perfect pecs, bulging bi's and absolute abs!!

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Posted by: Rissole

Hello friends

Well i kick off a new year with a new journal. This will be an adventure and a half. I plan on making this a very open and honest journal full of my lifes ups and downs... hopefully not too many of the latter.
My goals for the year will be too compete in Sept again, i wanna take the overall in that. Then the State titles and get a placing in that, then compete in the Nationals and just see how i go

(you never know who shows up on the day do you....)
Alot of things are on the plate, finish my PT qualifications, Get my massage ticket, Trip to America, I feel like i need to go to Sri Lanka and help build some housing... All thats just the tip of the iceberg so stay tuned.
Still training P/RR/S but not as anal about reps at the moment, just training as hard as i can

Will post my workout tomorrow as time is late and my kids are pissin me off (told you it would be honest)
Love Pete

Posted by: Burner02

feliz anos nuevos, mi amigo!
Let er rip! let's see what u can do!

Posted by: yellowmoomba

Looking forward to following along Rissole

Posted by: gwcaton

welcome to IM !

Posted by: Rissole

Thanks fellas

Gary

Posted by: Rocco32

Yeah, a new journal. Glad your back Pete, missed ya! You're going to do awesome.

Posted by: Rissole

Here we go.....

W8 = 94.8kg (208.5lb)
Feeling very fat after being so ripped.....

Haven't been writing w8's down last 2mths so i found it hard to pick the right w8 to max out, we'll get back there though....

Power week, Delts and bi's
DB press
92/4
75/10
75/6

WG Upright rows
110/7
110/6
110/4

Rope pulls
110/12
132/10
132/8

Preacher curls
88/10
88/7
88/6

Incline db alt curl
48/7
48/5

3 sets standing calf
3 sets seated calf

Not a bad workout... New training partner (Shane) is good, he spots really well.... some of my last db presses were the longest reps i've ever done

Will post up some diet stuff later

No laughing

Leg smashing today.... I want to squat about 400 for 4 i think

Posted by: Rissole

Quote:

Originally Posted by rock4832

Yeah, a new journal. Glad your back Pete, missed ya! You're going to do awesome.

Hey buddy, need to get your new number off you

Posted by: Rocco32

Very nice w/o Pete! I'll PM you my new phone. You still need to give me yours LOL.

Posted by: Rocco32

And I haven't been practising my Australian lately

Posted by: PreMier

OZ.

Posted by: Burner02

holy schnikes! U are pressing up 92 lbs for mil press???
U da man! I think I top out at 80......

Posted by: Rissole

Quote:

Originally Posted by rock4832

And I haven't been practising my Australian lately

I'm sure you'l pick it up just fine

You were pretty good right off the bat before

Quote:

Originally Posted by PreMier

OZ.

PreM's got it!!

Quote:

Originally Posted by Burner02

holy schnikes! U are pressing up 92 lbs for mil press???
U da man! I think I top out at 80......

Only just doin them, i did 4 then 2 extra with spots. Damn near crushes me underneath

Gettin them up by myself is the hardest part....

Posted by: Rissole

Wednesday:

So it was my first day back at work

I hate my job.... friken boring shit
Forgot to eat my breakfast so the wifey brought it in to work for me, she's a good girl

So breakfast was morning tea...

1)
1 cup rolled oats
1 tblsp flax
1 cup skim milk
60g whey shake

2)
220g's Chicken breast
1 1/2 cups salad
2 cups fruit
200g's skim cherry yogurt

3) pre w/o
1 tblsp pb
60g's whey

Legs
Dives
bw/8
bw/6
bw/4
bw/3

lying leg curl
176/7
176/5
154/6

Squat
374/7
374/4
352/5
330/5
308/6 wanted to do 2 more sets but ran out of time

Leg ext
275/9
275/6

3 sets fitball leg raise
3 sets fitbal cable crunch

4) post w/o
100g mass gainer shake

5)
Curry Chicken chow mein

Stinkin hot day today, nice swim in the pool with the groms when i got home though

Posted by: Rocco32

Nice w/o. So how come you don't eat carbs before lifting?

Posted by: Rissole

Ummmm..... Gp got me started on it..... you burn fat when you train on no carbs, and fat really is a great source of energy for your body.... think about it, your body stores fat for spare fuel. Now i'm used to it i don't wanna go back to the carbs. I actually would like to drop about 4% of my bf at the moment too

Posted by: Rocco32

How many carbs do you take in post w/o?

Posted by: Rocco32

Pete- get back in here and answer my questions LOL!

You w/o mid-day so you have carbs for breakfast. I workout first thing in the morning and I don't eat carbs before bed. Can I still workout w/o carbs in the morning do you think?

Posted by: Rissole

Sorry bud catchinbg up on some forums
Hell yeah, it takes about 2 weeks for your body to get used to it, i'd load up on the L-Glutamine beforehand though, take some fat and a shake 1/2 -1 hr b4 gym and then i hit about 60grms carb and 40g's protien shake (mass gainer)

Posted by: Rocco32

Gotcha, we need to talk nutrition sometime soon. I'll try this for awhile in the meantime

Posted by: Rissole

I'll pm you what i ate pre contest if you want or are you just maintaining or what...

Posted by: Rocco32

I'm doing a slow cut, nothing to drastic. And I'm doing 3-4 days of cardio for 16-40 min with a pretty high intensity. (More for myself than losing weight)

Posted by: M.J.H.

Good luck Rissole.

How long have you been training with P-RR-S now?

Posted by: Rissole

Quote:

Originally Posted by rock4832

I'm doing a slow cut, nothing to drastic. And I'm doing 3-4 days of cardio for 16-40 min with a pretty high intensity. (More for myself than losing weight)

Sweet

Posted by: Rissole

Quote:

Originally Posted by MonStar

Good luck Rissole.

How long have you been training with P-RR-S now?

Thanks Monstar, ummmmm about 2 1/2 yrs. All up i been training for just over 3.

Posted by: Rissole

Yesterdays shit, couldn't get on net.

5g's Glutamine
1)
1 cup oats
1 tblsp flax
1 cup milk (still waiting to find cheaper eggs b4 i add them to my diet)

2)
4 slices of toast with nutella

60g whey shake

3)
left over chow mein with 1/2 cup extra brown rice

4) pre w/o
60g shake
1 tblsp pb

5g's Glutamine 20g's creatine
Chest/tris
Incline BB Press
242/4
231/4
220/5

Dips
bw+92/7
bw+92/6
bw+92/8

Flat DB Press
92/9
92/6
92/5

Skulls
88/9
99/4
93/6

Bench dips
132/8
132/6

4 sets seated calf
3 sets single toe press
2 sets standing raise

5g's Glutamine 20g's creatine

5) post w/o
100g mass gainer

6)
Crumbed lamb chops
Pasta (sml serve)
peas and broc

Cardio

5g's Glutamine

Great workout except for the stop i had to take between chest and tris when a guy comes over and asks 2 simple questions that can only be answered by devulging everything you've learned in the last 3 years in as condensed a form as possible

Posted by: Rocco32

Nice w/o Pete! Awesome Inclines. How long does that w/o take for you? I tried not eating carbs before lifting today.

Posted by: Burner02

Hey pete!
Ditto to what ROck said...question: why would u put tris in between chest? Wouldn't that burn out faster?

Posted by: Rocco32

Unless he's doing his dips for chest.

Posted by: Burner02

well...u have a point...

Posted by: gwcaton

Nice wo Riss !

Hey you want cheaper eggs , grow your own ! Just don't plant them too deep.

Single toe presses

is that for all ten toes or just the big ones

I am soooooo funny today !! Stop me ! Stop me now !!

Posted by: Rissole

Quote:

Originally Posted by rock4832

Nice w/o Pete! Awesome Inclines. How long does that w/o take for you? I tried not eating carbs before lifting today.

Thanks buddy, i love the feel when the bar touches down gently on the top of my chest, the stretch.... ooooo yeah.....

W/o was about 1 1/2 hrs with the chat... i never let a workout go longer than 1 hr for my major parts then i relax a bit while doing calves and abs (20-30mins)

How'd ya feel with no carbs??

Posted by: Rissole

Quote:

Originally Posted by Burner02

Hey pete!
Ditto to what ROck said...question: why would u put tris in between chest? Wouldn't that burn out faster?

What rock said, dips were for chest

Posted by: Rissole

Quote:

Originally Posted by gwcaton

Nice wo Riss !

Hey you want cheaper eggs , grow your own ! Just don't plant them too deep.

Single toe presses

is that for all ten toes or just the big ones

I am soooooo funny today !! Stop me ! Stop me now !!

yeah funny.....

They would be for 5 toes

Thinkin about the grow your own eggs, how far down do you plant chickens anyway

Posted by: Rocco32

I felt like throwing up LOL. At the end of my 30 min w/o I was having trouble keeping the protein in my stomach. Then I went and sprinted, that was a real challenge, LOL.

Posted by: DeadBolt

Heya Pete glad ya got a new one up and running!! Lookin good man!

Hell yea rock...riss here got me going with just fats/prot's int he AM and now I'm hooked. I can't go back to carbs...it doesn't feel right. It took me a week to get adjusted but once that happened I felt stronger then ever...until the cal defecit caught up after 2 months LOL.

I tried doing carbs one day thinking it would give me a little energy boost but it made me tired as hell...made me so sluggish. I've had some good results from this as well...lost like 8-9lbs and went from 20%BF to 12%BF. Give yourself a week or so to adjust before you rule it out.

Posted by: Rissole

Quote:

Originally Posted by rock4832

I felt like throwing up LOL. At the end of my 30 min w/o I was having trouble keeping the protein in my stomach. Then I went and sprinted, that was a real challenge, LOL.

How long before you trained did you drink it?? What did you use for your fat source??

Posted by: Rissole

Quote:

Originally Posted by DeadBolt

I tried doing carbs one day thinking it would give me a little energy boost but it made me tired as hell...made me so sluggish.

Thats about it

Great to see ya in here buddy

Posted by: Rissole

Todays shiat.....

5g's Glutamine
1)
1 cup oats
1 tblsp flax
1 cup milk
1 Nana

2)
4 slices of toast with nutella

60g whey shake

3)
200g's chicken breats
Salad
1 cup brown rice

4) pre w/o
60g shake
1 tblsp pb

5g's Glutamine 20g's creatine

Back buster
W8'd WG Pullups haven't done these for awhile so w8 was down
77/2
66/3
55/4

Narrow grip pulldowns
242/6
242/4 + 4 rough ones

Single arm cable rows
132/6
132/5

T bar rows
264/9
246/8

Deadlift
528/4
484/5
484/4

2 sets fitball cable crunch
2 sets roman chair leg lifts
2 sets w8'd hovers

5g's Glutamine 20g's creatine

5) post w/o
100g mass gainer

6)
Salmon patties
Summer salad

5g's Glutamine

That is all......

Posted by: gwcaton

Quote:
Originally Posted by Rissole
Hey Gary, how'd ya get the smilies to work?? I down loaded the programme last night and can't get them to work....

HMMMMMMMm , Are ya still having problems ? All i did was download them and start using them.

Do you see the smilie icon/button in your toolbar ? If not ya must of done something wrong. If you do have it what are you doing when you try to use them ?

Heres a link for help http://help.smileycentral.com/fwb/

Posted by: Rocco32

Thanks Deadbolt, helps to here someone else say it works. You know how weird the aussie's are!

Pete, I drank my shake about 30-45 min before the w/o and used Natty PB for fat.

Posted by: Rocco32

Nice w/o, your Deads still blow me away!

Posted by: sara

Hey Rissole. Just stopping by to tell ya that you got some awsome Abs

Posted by: DeadBolt

Quote:

Originally Posted by rock4832

Thanks Deadbolt, helps to here someone else say it works. You know how weird the aussie's are!

Posted by: PreMier

Nutella is the bomb. I used to have a GF thats all she would eat, and then got me hooked on it.

Posted by: Rissole

Gary Got the icon but it won't work... i've tried just clicking right clicking and using properties.. can't find anything relevant on helps either

Posted by: PreMier

Quote:

Originally Posted by Rissole

Gary Got the icon but it won't work... i've tried just clicking right clicking and using properties.. can't find anything relevant on helps either

Quote my post to see what I changed Riss.

Posted by: Rissole

How'd ya do that.....??

Posted by: PreMier

You needed to remove more of the .html off of the end.

Posted by: Rissole

Hey i did it... thanks PreM

Posted by: gwcaton

Quote:

Originally Posted by PreMier

You needed to remove more of the .html off of the end.

Do you have to do it every time ? All I do is click and it's there .

Posted by: Rissole

Quote:

Originally Posted by rock4832

Thanks Deadbolt, helps to here someone else say it works. You know how weird the aussie's are!

Pete, I drank my shake about 30-45 min before the w/o and used Natty PB for fat.

ha ha....

I drink mine about 45 mins before... you should get used to it

Quote:

Originally Posted by rock4832

Nice w/o, your Deads still blow me away!

Thanks bro

Quote:

Originally Posted by sara

Hey Rissole. Just stopping by to tell ya that you got some awsome Abs

Why thank you Sara, you are the first official female in my journal

Quote:

Originally Posted by DeadBolt

Carefull boy....

Posted by: PreMier

Quote:

Originally Posted by gwcaton

Do you have to do it every time ? All I do is click and it's there .

I dont know.. I was just telling Riss what he had to do on the one he posted, it wasnt working.

Posted by: Rissole

Quote:

Originally Posted by gwcaton

Do you have to do it every time ? All I do is click and it's there .

No i gotta right click copy smiley html then add img and edit it..... if i just click it says "can't add a smiley, click here to learn why and it takes me to the help page that dosen't help.....

Posted by: gwcaton

Quote:

Originally Posted by Rissole

No i gotta right click copy smiley html then add img and edit it..... if i just click it says "can't add a smiley, click here to learn why and it takes me to the help page that dosen't help.....

Man That sucks if you have to go through all that everytime . But at least it works

Now you're cool like me

Posted by: Rissole

Quote:

Originally Posted by PreMier

Nutella is the bomb. I used to have a GF thats all she would eat, and then got me hooked on it.

Did she let you paint it on her nipples then lick it off.....

Posted by: PreMier

No.. but since thats all she ate, I painted it somewhere on me

Posted by: Rissole

Ohhhh yeah.....

Posted by: sara

Quote:

Originally Posted by Rissole

Why thank you Sara, you are the first official female in my journal

Posted by: Rissole

Just fixin my sig

Posted by: Burner02

Quote:

Originally Posted by PreMier

Nutella is the bomb. I used to have a GF thats all she would eat, and then got me hooked on it.

..and it is not as bad for u as peanut butter..and I have been BANNED from eating the PB...

Posted by: DeadBolt

Quote:

Originally Posted by Rissole

Carefull boy....

Yes sir!

Posted by: gwcaton

Quote:

Originally Posted by Burner02

..and it is not as bad for u as peanut butter..and I have been BANNED from eating the PB...

Better than peanut butter or natural peanut butter or both ?

Posted by: Rissole

I am thinkin pb is better than nutella....

Nutella is 55% sugar and non natty pb is 10%

Posted by: Burner02

shhhhhhhhhhhhhhhhhhhh!
I was looking at fat....

Posted by: gwcaton

Quote:

Originally Posted by Rissole

I am thinkin pb is better than nutella....

Nutella is 55% sugar and non natty pb is 10%

Plus I thought I read trans fatty acids/hydrogenated oils on the label

Posted by: DeadBolt

Quote:

Originally Posted by gwcaton

Plus I thought I read trans fatty acids/hydrogenated oils on the label

But the stuff is still damn good LOL.

Posted by: Rissole

Quote:

Originally Posted by DeadBolt

But the stuff is still damn good LOL.

Amen brotha

Posted by: sara

Peanut Butter & Almond Butter

Posted by: Rissole

Nice avi Sara

Posted by: DeadBolt

Quote:

Originally Posted by Rissole

Nice avi Sara

LOL as if the thoughts of pb weren't bad enough she really had to throw that visual aid in there just to really kill me over here...

Posted by: DeadBolt

Hey pete I got a question regarding my diet and training schedual. I posted a thread in the diet and nutrition forum so I don't jack your journal here to bad LOL.
My thread @ diet/nutrition forum

Posted by: sara

I was searching for a Peanut butter Avi for a while and finally figured out how to make it small to fit in

Posted by: DeadBolt

Quote:

Originally Posted by sara

I was searching for a Peanut butter Avi for a while and finally figured out how to make it small to fit in

In a nick of time may I add LOL....I actually went and had some instead of my flax for an efa's with my last meal. I may have to add some to my cc tonight as well LOL. I started to crave it after reading all this LOL.

Posted by: Burner02

babsie won't let me have any....

Posted by: DeadBolt

Quote:

Originally Posted by Burner02

babsie won't let me have any....

O I couldn't go without it....its one of my favorit things.

Posted by: Burner02

mine too...I could LIVE off the stuff...that' s why I am banned...5'9"...205lbs..same strenght as I had @ 185...

Posted by: DeadBolt

Quote:

Originally Posted by Burner02

mine too...I could LIVE off the stuff...that' s why I am banned...5'9"...205lbs..same strenght as I had @ 185...

LOL tisk tisk...you splurged and now she's making you pay hahahaha

Posted by: Burner02

not a spurge..was a staple of life..

Posted by: sara

Quote:

Originally Posted by DeadBolt

Did you enjoy it?

Posted by: Rissole

Here we go.... i say that cause i hate typin....

Mondays shiat...

5g's Glutamine
1)
1 cup rolled oats
1tblsp flax
1 cup skim
1 nana

2)
60g whey shake
1 cup br rice

3)
Lasagne
Salad

4) pre w/o
60g shake
1 tblsp pb

5g's glutamine 20g's creatine
Rep Range: Delts/ bis
Seated smith press
165/11
165/6
154/7

Cable Rear Lateral Raise
44/12
55/8
55/7

Laterial raise
31/18
31/10

Cory curls
66/12
88/7
88/6

Steated alt hammer curls
48/10
48/10

BB curl
72/17

3 sets unilateral seated calf
then i jumped on the 45* leg press and loaded 792lbs on it and did toe presses. 1 set, then took off 3 plates and did another and repeated till empty the 30 reps with an empty skid at the end was a killer

Great workout, was happy with sets and form just a bit pissed at some bad w8 selections to start a couple of exercises. Left the gym with a great pump.
5g's glutamine 20g's creatine

5) post w/o
100g mass gainer

Hmmm no kids for the night.... they stayed at their friends houses.....

6)
smoothie and 1/2 cup lollies at the moovies...
saw the Phantom of the Opera, damn the chick in that is

bit long and not up to my speed but Trace "loved" it....

7) @ Lone Star
Texan sampler, calamari, chicken tenders, chicken wings, potatoe skins

Small rack of ribs

Cardio

5g's Glutamine i'm so anal....

Posted by: gwcaton

Nice wo Riss !! At the gym and at the table

Lasagne, calamari, chicken wings, smoothie , WoW .

Educate me , what are cory curls ?

Posted by: Rissole

thanks Gaz
Cory curls, cable X machine, handles at top on each side, take handles in hands...

step forward slightly and curl your hands toward your head (flex hard) just like your posing a front double bicep. I try and touch the sides of my head each rep and try to keep your elbows back

Posted by: gwcaton

Got ya !

Posted by: Rocco32

Quote:

Originally Posted by Rissole

thanks Gaz
Cory curls, cable X machine, handles at top on each side, take handles in hands...

step forward slightly and curl your hands toward your head (flex hard) just like your posing a front double bicep. I try and touch the sides of my head each rep and try to keep your elbows back

I call those hercule's curls LOL

Posted by: Rocco32

http://smileys.smileycentral.com/cat/36/36_6_3.gif

Posted by: Rocco32

How do I get my smilies to work?

Posted by: PreMier

You have to erase the .html

Use img tags on this http://smileys.smileycentral.com/cat/36/36_6_3.gif

Posted by: gwcaton

Wow ! I can't believe you guys have to go thru all that to get it to work

Posted by: soxmuscle

when do you workout your abs and what is your abdominal routine like?

Posted by: Rissole

Quote:

Originally Posted by soxmuscle

when do you workout your abs and what is your abdominal routine like?

Why do so many people ask me that

Sox, i do my abs twice a week, tues and fri. Because i train P/RR/S i train my abs that way too.
Power week, all w8'd exercises.
Fitball cable crunch x3
Fitball Db leg raise x3
W8'd hovers (holds) x2

Rep Range week
Fitball crunch x3
Leg raise x3
Hover variations x2

Shock Week
Superset all together 'non stop'
Fitball side bend, F/B Crunch, F/B Leg raise, Hover. x 3-4

Notice i do crunches not "situps" Whats the point of workin your hip flexors??
I also use fitballs alot so i can hang back over the ball and get good extension in my abs before i crunch.

Posted by: Rissole

Quote:

Originally Posted by rock4832

Posted by: soxmuscle

I have been searching for days trying to find some various abdominal routines, but I have come up empty besides one that PreMier found for me. My ab day is tommorow, so I am really looking hard for a good one. Thanks.

Posted by: Rocco32

Quote:

Originally Posted by PreMier

You have to erase the .html

Use img tags on this http://smileys.smileycentral.com/cat/36/36_6_3.gif

I don't get it. What am I erasing?

Posted by: PreMier

This is what you posted..

<a href='http://www.smileycentral.com/?partner=ZSzeb008_ZSYYYYYYABUS' target='_blank'><img src='http://smileys.smileycentral.com/cat/36/36_6_3.gif

See what I posted? Thats all you need from that huge jumble of shit.. and then use the [img] tags.

Posted by: Rocco32

Posted by: Rocco32

I get it now! Thanks Jake

Posted by: Rissole

He got it....!! Yay....

Quote:

Originally Posted by soxmuscle

I have been searching for days trying to find some various abdominal routines, but I have come up empty besides one that PreMier found for me. My ab day is tommorow, so I am really looking hard for a good one. Thanks.

I post what i do for abs every tuesday and Friday if ya wanna check it out

Posted by: Rocco32

Here's Pete-

Posted by: Rissole

Right......

this means war...

Posted by: DeadBolt

Awsome w/o riss....and way to kill em at the dinner table LOL.

And thanks for the reply in my thread...don't worry your not a certified nutritionist but I have faith in you. You know your stuff and wouldn't point me in the wrong direction heh.

Posted by: Rissole

Quote:

Originally Posted by DeadBolt

Awsome w/o riss....and way to kill em at the dinner table LOL.

And thanks for the reply in my thread...don't worry your not a certified nutritionist but I have faith in you. You know your stuff and wouldn't point me in the wrong direction heh.

Na bud, How about some update pics of ya??

Posted by: Rissole

Todays shiat...

5g's Glutamine
1)
1 cup rolled oats
1tblsp flax
1 cup skim
1 nana

2)
60g whey shake
1 cup br rice

3)
Chicken Salad
1 cup br rice

4) pre w/o
60g shake
1 tblsp pb

5g's glutamine 20g's creatine
Rep Range: Legs
Did abs first for a change
3 sets FB crunches
3 sets FB leg raise wit 16lb db tween feet
2 sets hovers feet on seat feet crossed so i only had 1 foot on bench and elbows on FB

Lying leg curl
176/10
176/9
176/6
154/8

SLDL
308/10
308/10

45* Leg press
616/12 no where near failure...
748/12 gettin there...
814/10 there it is....

Squats
308/12
308/10
308/10
308/12

Damn it i was rooted after this workout.... I forgot my training shorts so i had to train in my boardies that i work in, and the aircon in the gym was strugglin so it was hot. Stuffed if i know how i did what i did with the squats

First time using old leg press machine again so it took a bit to get the w8 right
BTW I hate training legs....
5g's glutamine 20g's creatine

5) post w/o
100g mass gainer

6)
Chicken Ranch salad
Coke

5g's Glutamine

Posted by: Burner02

nice W/O...your food looks boring...u should throw some pizza or a burger in there...oh wait..that's MY diet..

Posted by: gwcaton

Wow Just think how much better this wo could of been if you LIKED doing legs !
Nice wo Riss

Although the diet looks a little blah compared to the other day

Posted by: Rocco32

Nice w/o Ris! All the weights are impressive but I'm blown away with that leg press

Posted by: DeadBolt

Quote:

Originally Posted by Rissole

Na bud, How about some update pics of ya??

Yea I need to get workin on that. Been reaaly busy lately.

I don't know what to say about that w/o. Those weights are insane man! Keeop it up...and like gary said if you liked doing legs I'd hate to see the weights after a good day LOL.

Posted by: sara

Rissole, you really live in Australia?

Posted by: Burner02

shhhhh......the secrets out..

u ever hear him talk...you'd know...if u do...have him say: DANGER, DANGER, DANGER!

(He did'nt find it too amusing when I asked him too..
he replied, 'Bloody wanker'...ME: NO! danger, danger, danger!....Pete: Bloody Wanker...)

Posted by: gwcaton

Quote:

Originally Posted by Burner02

shhhhh......the secrets out..

u ever hear him talk...you'd know...if u do...have him say: DANGER, DANGER, DANGER!

(He did'nt find it too amusing when I asked him too..
he replied, 'Bloody wanker'...ME: NO! danger, danger, danger!....Pete: Bloody Wanker...)

Posted by: sara

Quote:

Originally Posted by gwcaton

Cute smiley

Posted by: yellowmoomba

Damn!!!

You are pushing some major weight on the Leg Press Rissole!!!

Posted by: PreMier

Quote:

Originally Posted by Burner02

shhhhh......the secrets out..

u ever hear him talk...you'd know...if u do...have him say: DANGER, DANGER, DANGER!

(He did'nt find it too amusing when I asked him too..
he replied, 'Bloody wanker'...ME: NO! danger, danger, danger!....Pete: Bloody Wanker...)

Posted by: Burner02

Posted by: Rissole

Thanks fellas, i hate leg press most of all....

Yes Sara, i "really" do live in Oztrailya....

Burner.... Fair dink mate..... give a guy a go ay.....

Posted by: Rissole

Sorry dudes, been busy.... studying....

Ain't got time to put up Wednesdays food, it was a non workout day.
Just yesterdays workout

Rep Range: Chest/ tri's
4 sets smith calf raise
3 sets seated

Bench
264/7
253/6
242/7

Decline DB press
92/10
92/5
75/10

Incline flys
37/19
37/15

Close grip bb press
132/10.. pffft

yeah i coulda lifted that when i was 5.. well.. maybe 6
176/7
154/6

Rev grip push down on cable X
165/9
132/8

Thank you come again

Posted by: sara

I really want to live in Austaralia one day

I don't know why.. I just do

Posted by: Rissole

Where is that....?? Austaralia

Just havin a lend of ya Sara

Australia is God's own

Posted by: gwcaton

Quote:

Close grip bb press
132/10.. pffft

yeah i coulda lifted that when i was 5.. well.. maybe 6

Nice wo !

Posted by: Rissole

Thanks Gary, I just thought it was such a bad w8 selection....

Went out last night for my old training partners birthday, anyway this lovely young lass asked me up to her room...

Damn..... sometimes being married sux

I asked her if i could take a pic for proof

Posted by: gwcaton

You Dawg !!!!!!

Posted by: Rissole

How hot was she hey..... Mellisa

I only talked with her for like 10 mins.... The club i was at is part of a hotel

Posted by: gwcaton

Quote:

Originally Posted by Rissole

How hot was she hey..... Mellisa

I only talked with her for like 10 mins.... The club i was at is part of a hotel

Riss "the Chick Magnet " . She looks sweet ! Damn ! You sure she didn't have a bet going with her Gf's ? LOL

Posted by: Rissole

Is that what it would take hey Gary.... a bet....

She was tagging along with the party for my mate..... there were only 2 other girls there and she wasn't talkin with them so......
Shoulda seen my mates face when she said it, just like this

Posted by: gwcaton

Quote:

Originally Posted by Rissole

Is that what it would take hey Gary.... a bet....

She was tagging along with the party for my mate..... there were only 2 other girls there and she wasn't talkin with them so......
Shoulda seen my mates face when she said it, just like this

Ok , It's official

Posted by: Rissole

Posted by: Rissole

Yesterdays shiat....

Rep Range: Back/traps
CG chins
45/10
45/7

Stiff arm pull downs (lat pd mach)
100/12
100/9

Bent ova db row
100/16
100/15

Partial deadlift
484/10
484/8
484/7

Smith shrug
363/12
363/10
363/10

WG pullups
bw/10
bw/7

Posted by: PreMier

Damn. You walking around with your shirt off again? I haev never had a woman coem up, and be so blatant.. Your my hero.

Posted by: Rissole

It took me of guard for sure.... I just gave her a hug and said sorry, taken,

then asked her for the pic...

Posted by: gwcaton

Nice wo , again !

whats a partial DL ? Like a rack deadlift? I assume you are doing the top part of the lift ? LOL

Posted by: Rissole

Yeah from just under the knees

My best for that was 572 for 1

Posted by: DeadBolt

You sly devil you! At least you got the picture though....I never get em to come straight out and ask me to their room. I always have to work for it LOL.

Solid w/o my man...some nice w8 your moving around!

Posted by: Burner02

Quote:

Originally Posted by DeadBolt

You sly devil you! At least you got the picture though....I never get em to come straight out and ask me to their room. I always have to work for it LOL.

Solid w/o my man...some nice w8 your moving around!

there is always some begging and pleading involved? ok..at least in my case..

Meatball...ya big stud!

Posted by: Rissole

Quote:

Originally Posted by Burner02

there is always some begging and pleading involved? ok..at least in my case..

Meatball...ya big stud!

Did ya see the pic??

Posted by: Rocco32

Quote:

Originally Posted by Rissole

Thanks Gary, I just thought it was such a bad w8 selection....

Went out last night for my old training partners birthday, anyway this lovely young lass asked me up to her room...

Damn..... sometimes being married sux

I asked her if i could take a pic for proof

That's hilarious Pete! Tell Tracey about it?

Posted by: Rissole

Ummmmm..... no.........

Posted by: JLB001

Quote:

Originally Posted by Rissole

He was sexy!

Posted by: Rissole

Quote:

Originally Posted by JLB001

He was sexy!

Who me...????

Posted by: JLB001

Of coarse and that lil man cartoon thing.

Posted by: JLB001

when that one flexes, it looks like he looses his undies. LMAO

Posted by: Rissole

Yeah that would be me, but my undies are gettin lost from all the fat now...

Posted by: JLB001

Mine too. LMAO Had to break out the grannie pannies

Posted by: Rissole

Ewwwww.... that's nasty.....

Posted by: JLB001

I know! LOL Its sad!

Posted by: Rissole

I think you'd still look great

Posted by: JLB001

well thank you. I read about your adventure out. LOL behave.

Posted by: Rissole

I was a very good boy, i told her i appreciated the offer and flashed my wedding ring

Posted by: JLB001

Guess she felt "safe" with you.

Posted by: Rissole

Hey.... i am a REALLY nice guy

Posted by: Rissole

Ok, Its official... The wife knows, and she did this

that means she'll put up with it

I am competeing on the 29th May

That gives me 19 weeks

should be perfect timing

Posted by: JLB001

How much weight did ya put on?

Posted by: DeadBolt

Quote:

Originally Posted by JLB001

How much weight did ya put on?

still waiting on this.....heh.....

Yea I'm sure the wife was thrilled about that adventure! Your a lucky man heh.

Posted by: DeadBolt

Quote:

Originally Posted by Burner02

there is always some begging and pleading involved? ok..at least in my case..

O yea...but when all else fails I break out the....

Posted by: Rissole

Quote:

Originally Posted by JLB001

How much weight did ya put on?

Since last comp?? 38lbs

Posted by: Rocco32

Awesome news Pete! Time to kick ass again!

Posted by: DeadBolt

Quote:

Originally Posted by Rissole

Since last comp?? 38lbs

Damn riss your gonna look awsome...even more so this time. You looked great for your last come I can't imagine what you will look like for this one!

Posted by: Archangel

Quote:

Originally Posted by Rissole

Since last comp?? 38lbs

Dude, you are gonna be huge. Your pics are incredible!!! Thanks for your advice on my journal too Brother. I really appreciate it!!!

Posted by: Burner02

Quote:

Originally Posted by Rissole

I was a very good boy, i told her i appreciated the offer and then flashed her...

yeah buddy..I saw her..I feel a vacation coming up this year!

Posted by: Burner02

Quote:

Originally Posted by DeadBolt

O yea...but when all else fails I break out the....

see..I do that...I have to admit..I do get groped up pretty well @ the club..hands on my chest and arms...but as soon as they go to check to see what my abs are doing...ok ok..getting personal...must not touch..

Have I mentioned...I hate cardio..but must start?

Posted by: DeadBolt

Quote:

Originally Posted by Burner02

Have I mentioned...I hate cardio..but must start?

You no never...cardio I thought ya loved it LOL. Its not so bad once you get started with it...just force yourself to do it...or I'll have to come kick your ass into gear!

Posted by: Rissole

Just dropping in quick (i'm in work time) to say that i asked the big Kahuna, the Boss, the main Man, King of Kings, Gopro what he thought about me competing and his suggestion to me was to wait till Sept. I have a run of comps that are the important ones "Local, State, National" So i am gonna wait for them. Time for more bulk (100kg here i come)

Thanks for the inspiration though guys, you are champions

Posted by: DeadBolt

Quote:

Originally Posted by Rissole

Just dropping in quick (i'm in work time) to say that i asked the big Kahuna, the Boss, the main Man, King of Kings, Gopro what he thought about me competing and his suggestion to me was to wait till Sept. I have a run of comps that are the important ones "Local, State, National" So i am gonna wait for them. Time for more bulk (100kg here i come)

Thanks for the inspiration though guys, you are champions

Your a beast man...I can't wait to see you after this bulk your gonna look AWSOME! Hope you still have a neck after putting on all those LB's to check the ladies out lol.

Posted by: Rissole

Quote:

Originally Posted by DeadBolt

O yea...but when all else fails I break out the....

Your talkin about Burner right

Quote:

Originally Posted by Archangel

Dude, you are gonna be huge. Your pics are incredible!!! Thanks for your advice on my journal too Brother. I really appreciate it!!!

No worries Arch, anytime for a brother

Quote:

Originally Posted by Burner02

Have I mentioned...I hate cardio..but must start?

Again.....

Quote:

Originally Posted by DeadBolt

Your a beast man...I can't wait to see you after this bulk your gonna look AWSOME! Hope you still have a neck after putting on all those LB's to check the ladies out lol.

I hope i still have a neck

Trace hates that about body building....

Posted by: Rissole

Quote:

Originally Posted by Burner02

yeah buddy..I saw her..I feel a vacation coming up this year!

When.... for how long....

sweet

Posted by: Rissole

Just my workout today, will start posting my diet again when i got my cals sorted

Shock: Delts/ bi's

Calves: Triset Seated, standing, horizontal toe presses....?? some leg mach thing

Seated mach press/ BB front raise:
220/12 60/10
220/7 60/6

CG upright row/ Face pulls (for rear delts):
94/14 132/8
94/10 110/8

Dropset DB Lat raise:
37/8 31/6 21/12

Alt DB curl/ CG chins:
48/12 bw/10
48/7 bw/6

Dropset BB curl:
82/12 60/8 38/14

Posted by: gwcaton

Quote:

Originally Posted by Rissole

Just my workout today, will start posting my diet again when i got my cals sorted

G'Day ! Nice wo ! Heavy presses

Posted by: DeadBolt

Mornin Eiss...nice presses man!

I bet your bi's were screamin after that db curl/cg chin set. I know mine always are. love that superset!

Posted by: Burner02

Quote:

Originally Posted by Rissole

When.... for how long....

sweet

lemme make some money first! love to, towards the end of the year...maybe see u at one of your comps...

Posted by: Burner02

cardoi...blech..I know..necessary evil...

Posted by: Archangel

Quote:

Originally Posted by Rissole

Just my workout today, will start posting my diet again when i got my cals sorted

Good W/O!!! How do you split up your workouts? I'm afraid to do 4 days a week because I keep hearin how that is going to lead to overtraining!!! I have toyed with a Mon,Tues./Thurs,Fri routine but again. Worried about OTing!!! Just read your gonna bulk up some more. H

LY COW, your a friggen Mountain as it is!!! Go for it and for what its worth., I want the no neck, canonball traps syndrom

Posted by: DeadBolt

Quote:

Originally Posted by Archangel

LY COW, your a friggen Mountain as it is!!! Go for it and for what its worth., I want the no neck, canonball traps syndrom

If you get enough rest and proper nutrition its alot harder to overtrain then you think. You should have no problems at all.

I've gone at it 6 days in a row strong and didn't have a problem. Give it a shot and you'll know it it works or not....just listen to your body. Get enough rest and get your diet in check and I don't see any problems with it.

Posted by: Rissole

Quote:

Originally Posted by gwcaton

G'Day ! Nice wo ! Heavy presses

Thanks Gary, i need to load up a bit more next time. I feel like i press overhead real good and then i got this chick tellin me not to build my delts more or i'll have prob's, she can get stuffed

Quote:

Originally Posted by DeadBolt

Mornin Eiss...nice presses man!

I bet your bi's were screamin after that db curl/cg chin set. I know mine always are. love that superset!

Yes they were, especially with extra spotted ones on each set

Quote:

Originally Posted by Burner02

lemme make some money first! love to, towards the end of the year...maybe see u at one of your comps...

Sept-Oct..... If you do that i'll fly back with you

Quote:

Originally Posted by Archangel

LY COW, your a friggen Mountain as it is!!! Go for it and for what its worth., I want the no neck, canonball traps syndrom

Hey Arch, split is.
Mon, Delts/ bis calves
Tues, legs, abs
Thurs, Chest/ tris calves
Fri, Back/ traps
Overtraining will tend to moreso come from too many sets during your workout not your split. And as DB said a good diet will help stop that to an extent.
Damn i think i'm puny....

Why do we always think of ourself that way..

Posted by: Rissole

Tuesdays Shiat....

Shock: Legs

Dives/ Lying leg curl:
bw/10 176/10
bw/7 176/6
bw/6 154/8

Dropset lying leg curl:
176/10 132/7 110/6

45* Leg press/ Leg ext:
891/10 220/8
891/6 198/6

Leg ext/ Walking db lunges:
220/10 37/10
198/8 37/10

Dropset leg ext:
220/10 176/7 132/8

New pb on leg press friken heavy as!! My previous was 380kg for like 2 reps then i loaded up 405kg and pressed it i was like wow... I have this mark on the rod that the sled slides up and down on to make sure i get good depth and i hit it each time, 10 times!!

I let out a few grunts though

I also wanted to dropset squats but as i finished my last S/S Frank walked in... His this big german bloke that never speaks to ya.... well to me or anyone i train with. He's thickset in body and the head, does the same shit everyworkout. Bastard took my squat rack.... i think he was doin bicep curls in there

Posted by: Archangel

Quote:

Originally Posted by Rissole

Why do we always think of ourself that way..

Thanks for the input. Still knocking the idea around. Why are your Delts first? Just wondering. Most people start with like chest or back. Thats what I was thinking about doing, because my chest is a weakness of mine. Was thinking of pairing like this :
Mon-Chest/Tri's
Tue-Back/Traps
Thurs-Legs
Fri-Delts/Bi's
What do you think???
Thanks again

Posted by: Rocco32

Damn, nice w/o Pete. And congrats on that PB, that's insane. Are you sure your doing the weight conversion correctly

Posted by: gwcaton

Riss,

YOU are one big MOFO

Posted by: Rissole

Quote:

Originally Posted by Archangel

Thats why... everyone does chest on Monday.... no gear to use so i do delts

That is exactly the split i used for last year

All i did for this split was try and seperate every part by at least 2 days, doing big deads on Tues and then squats on Thurs was too huge for my lower back.

Never bow to me mister.... There is only One worthy of that

Quote:

Originally Posted by rock4832

Damn, nice w/o Pete. And congrats on that PB, that's insane. Are you sure your doing the weight conversion correctly

Yeah.... 65kg x 2.2 is 891lb.....

Quote:

Originally Posted by gwcaton

Riss,

YOU are one big MOFO

Us big mofo's gotta stick together bro

Posted by: Burner02

Quote:

Originally Posted by Rissole

Sept-Oct..... If you do that i'll fly back with you

of course it is..that is when the 'O' is in Vegas....damn...I better make mucho moolah...to do BOTH!

Posted by: DeadBolt

Quote:

Originally Posted by gwcaton

Riss,

YOU are one big MOFO

Damn one guy uses the word they all start using the word...

I'll keep my mouth shut from now on

Posted by: gwcaton

Quote:

Originally Posted by DeadBolt

Damn one guy uses the word they all start using the word...

I'll keep my mouth shut from now on

Imitation = flattery

Posted by: PreMier

Imitation = flattery

Posted by: DeadBolt

Quote:

Originally Posted by PreMier

Imitation = flattery

Posted by: Sapphire

Hey HUN!!

I want some updated pics of you soon!!

Posted by: gwcaton

Quote:

Originally Posted by PreMier

Imitation = flattery

You're gonna need that sense of humor when you're in the big house

Posted by: PreMier

You're gonna need that sense of humor when you're in the big house

Posted by: gwcaton

Quote:

Originally Posted by PreMier

You're gonna need that sense of humor when you're in the big house

i knew you'd do that

Posted by: PreMier

Posted by: gwcaton

Quote:

Originally Posted by PreMier

Posted by: Rissole

Whores....

Posted by: Rissole

Quote:

Originally Posted by Sapphire

Hey HUN!!

I want some updated pics of you soon!!

Saphy...

Most gorgeous princess

You want pics of me fat....??

I'm gettin a wax this arvo so i'll take some b4 the weeks out

Posted by: Rissole

Not of me fat.... but me, fat... like my gut...

Posted by: Archangel

Quote:

Originally Posted by Rissole

Thats why... everyone does chest on Monday.... no gear to use so i do delts

That is exactly the split i used for last year

All i did for this split was try and seperate every part by at least 2 days, doing big deads on Tues and then squats on Thurs was too huge for my lower back.

Never bow to me mister.... There is only One worthy of that

I understand about seperating the Deads and squats, never thought about that, thanks
How does this sound?
Mon-Back/Traps
Tues-Chest/Delts
Thurs-Legs
Fri-Bi's/Tri's

or maybe this:
Mon-Back/Traps
Tues-Chest/Tri's
Thurs-Legs
Fri-Delts/Bi's

Sorry 'bout the "bow" thing, won't happen again!!!

Posted by: Rissole

Either look good Arch

Prolly like the 2nd a bit better Chest and tris together

Posted by: Burner02

Quote:

Originally Posted by Rissole

Not of me fat.... but me, fat... like my gut...

that sentance..if u can call it that...just gave me a headache...
oy..

Posted by: Sapphire

Quote:

Originally Posted by Rissole

Saphy...

Most gorgeous princess

You want pics of me fat....??

I'm gettin a wax this arvo so i'll take some b4 the weeks out

What is arvo??? Chris says it's your b*lls... I said no.

AND YOU FAT?????

Posted by: Rissole

Quote:

Originally Posted by Burner02

that sentance..if u can call it that...just gave me a headache...
oy..

Fair dink.... by the time you leave Oz you'l have an anurism then...

Quote:

Originally Posted by Sapphire

What is arvo??? Chris says it's your b*lls... I said no.

AND YOU FAT?????

Arvo is short for Afternoon....

Me fat... yes.... well, wait to you see the pics then you can make the decision

Posted by: Rissole

I have been really busy so i haven't been visiting journals

Had a meeting on Tuesday, a friend for dinner on Wed, and last night went to an old mates place and drank beer and bourbon and shot a few games of pool

I'll put up my workout later

Posted by: yellowmoomba

Quote:

Originally Posted by Rissole

...last night went to an old mates place and drank beer and bourbon and shot a few games of pool

I'll put up my workout later

Now THAT'S my kind of diet

Posted by: Burner02

Quote:

Originally Posted by Rissole

Fair dink.... by the time you leave Oz you'l have an anurism then...

so..what u are saying..is that I am gonna need an American to Australian dictionary?

Posted by: Rissole

Quote:

Originally Posted by yellowmoomba

Now THAT'S my kind of diet

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

Pete's pursuit of perfect pecs, bulging bi's and absolute abs!!

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