Rissole

Thanks Rocky

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Rissole

Tuesday 10th:

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

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

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

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

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

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

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

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

Thankyou come again

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Rissole

Wednesday 11th:

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

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J'Bo

stop complaining you little spoiled brat and get on msn

Rissole

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

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J'Bo

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

Rissole

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

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Rissole

Thurday 12th:

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

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

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

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

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

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

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

Thankyou come again

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Rissole

3 new pics in gallery

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Rissole

Last one...

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Rissole

Spose i better do some catching up
Friday 13th:

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

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

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

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

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

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

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

Thankyou come again

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Rissole

Monday 16th:

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

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

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

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

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

Dips:
97/4
97/3

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

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

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

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Rissole

Tuesday 17th:

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

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

HS Plate pull down:
330/4
308/4

Close grip seated rows:
220/4
198/5

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

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

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

Thankyou come again

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greekblondechic

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



but I am surprised how handsome and built you are

Rissole

This one??

Thank you for your lovely compliment you fox

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Rissole

Cant believe the diferent looks....

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PreMier

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

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

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

Rissole

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

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PreMier

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

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

Rissole

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

Hmmmm i drank a whole bottle of red wine last night

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Rissole

Tuesday 19th:

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

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

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

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

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

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

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

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

Thankyou come again

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PreMier

Good job Riss Howcome smith squats, and not normal?

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

Rissole

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

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PreMier

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

P-side Inc.

"the post-workout high is more profound than any drug-induced rush imaginable." -Dante B.

Rissole

Naaa, upright rows

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Rissole

Friday 20th:

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

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

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

Cable side raise:
55/4
44/7

Standing BB curl:
99/6
99/4

Alt Incine curls:
40/9
44/5

CG chins:
bw/6

Thankyou come again

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