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.

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

My Journal

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

My Journal

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

My Journal

Rissole

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

My Journal

atherjen

those guns are looking great to me!!

" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."

NPC Southern Classic, June 3rd
NPC Cajun Classic, June 10th
NPC Mississippi State July 22nd

Rissole

Why thankyou AJ

My Journal

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

My Journal

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.

....and thats my $.02

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....

My Journal

katie64

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

Each of us conceals an abyss, though few of us are aware of its existence, and even fewer dare to explore its vastness.


Katie
[color="Green"]My Journal...[/COLOR

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

My Journal

"You are born small and weak... you die small and weak... how you look in between is up to you."

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

My Journal

Rocco32

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

I must not fear. Fear is the mind-killer. Fear is the little-death that brings total obliteration. I will face my fear. I will permit it to pass over me and through me. And when it has gone past I will turn the inner eye to see its path. Where the fear has gone there will be nothing. Only I will remain...

Rissole

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

My Journal

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

My Journal

atherjen

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

haha looking good Rissole!

" To dream anything you want to dream: That is the beauty of the human mind. To do anything you want to do: That is the strength of the human will. To trust yourself to test your limits: that is the courage to succeed."

NPC Southern Classic, June 3rd
NPC Cajun Classic, June 10th
NPC Mississippi State July 22nd

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

My Journal

Rissole

I'm actually quite suprised at how well my abs show considering im around 20%

My Journal

J'Bo

your not 20% you little liar

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

My Journal

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

All the glory to God! We have a baby on the way.

Rissole

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

last avi (week 3);

Next one up soon

My Journal

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

My Journal

Rissole