Rocco32

I agree with Mike, your being picky Ris! You look great already (need a tan ) and you've still got 6 weeks to go!!! I didn't look that good right before my comp! Your doing awesome my friend!!!!

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...

Burner02

Hey rock!
Damn, brotha! Your #'s are getting pretty impressive! Keep it up!

Success leaves clues. People who produce outstanding results do specific things to create those results

Nobody cares what you did yesterday or what you are going to do tomorrow. What is important is what you are doing NOW to solve our problem

THERE IS NO TOMORROW!
- Appollo Creed

Randy

Rissole...where did you get those fashionable shorts?

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Rissole

Picky is my nature Rock, i am a perfectionist....
There is ripped...... then there is RIPPED!!

I new it.... (my training shorts tucked up......)

My Journal

Randy

Now this is the true definition of "RIPPED!!"

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Rissole

Randy i think you have the same prob with Saph's butt that i do with J'Bo's

My Journal

Randy

What problem is that? I see no problem

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Rissole

Back into a RepRange week after my week off

Meal 1
12 eggs (10 whites, 2 whole)
1 cup oatmeal
1 tblsp olive oil (i ran out of flax)

Meal 2
55 grms whey
4 oz sweet potato

Meal 3
1 lrg tin tuna
2 oz sweet potato

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

Chest/ Tris:

Incline Bench:
198/10
198/5
185/6

Cable X:
66/16
66/16
66/12

off the bench DB Press:
55/16
51/13
40/19

RG Push Downs:
77/11
77/10
77/89

Single arm ova hed DB ext:
26/8
22/11

Bench dips:
33/20
33/18

Calves:
4 sets donkey calf raise
2 sets seated
2 sets standing smith mach

Meal 5 post w/o
55 grms whey
1/2 cup white rice (still trying to work out what grits are GP??)
What are the grits of??

Meal 6
8 oz chicken breast
1 tblsp olive oil

My Journal

Sapphire

Hey Randy!! WHERE HAVE YOU BEEN??? You haven't PMed me or posted in my journal in MONTHS!!

How are u? I miss you...

and thanks for the ripped tush comment, although it is FAR from ripped! But I am working on it....

Sapphire
"Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO
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Sapphire

Ris you are silly!! You look awesome!! Great abs and quads!!
but as usual I agree with Randy... those shorts... gotta go!!


Oh yeah... I have been doing those weighted hovers with 25 pounds on my back for 30 seconds 3 sets, OUCH!!! I swear I think I see definition from them already!! LOVE THEM!!! Thanks Hun!!

Sapphire
"Thank goodness that perfection is something I will never reach, which will keep me striving till the day I die" ...... GOPRO
http://www.ironmagazineforums.com/at...chmentid=17570
http://www.ironmagazineforums.com/at...chmentid=17638http://www.ironmagazineforums.com/at...chmentid=17567http://www.ironmagazineforums.com/at...chmentid=17622

Rissole

Tuesday What a great day!!

Meal 1
12 eggs (10 whites, 2 whole)
1 cup oatmeal
1 tblsp olive oil

Meal 2
55 grms whey
4 oz sweet potato

Meal 3
8 oz chicken breast
2 oz sweet potato

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

Back/traps:

Wide Grip Chins:
44/8
44/6
22/10

Close grip Plate pulls:
242/10
242/9

Single arm cable rows:
88/12
66/15

BB bent ova row:
154/13
132/15
132/12 (underhand grip)

Hyper ext on fitball:
33/12
33/12
33/11

Deads:
308/15
308/15
308/15 just

Back ext machine:
176/20
176/20

Smith shrugs:
231/20
231/16
231/14
231/12

Abs:
3 sets fitball crunch
3 sets leg lifts on curve bench
2 sets hovers feet on bench, elbows on fitball
1min20/ 1 min

Meal 5 post w/o
55 grms whey
1/2 cup white rice

Meal 6
8 oz chicken breast
1 tblsp flax (got it)

My Journal

Rissole

Thanks hun, yes those shorts will go..... in afew weeks
Glad to be of service with the abs keep working hard on them Great work too on the w8 dont always do w8 though vary it up.... rembember "P/RR/S!!"
There is also another exercise i can recomend

My Journal

J'Bo

oh dont worry sapphy, ris and i talked about those shorts already
your looking great hun, this is the time that your mind starts to play with you.
this is why we are here to support you and give you lots cyber hugs and encouragement.
do you have a issue with my booty
have a great day like yesterday love

....and thats my $.02

Randy

Hi Sapp....

Sorry I haven't been around as much as I'd like to.
Since the tech jobs are still few and far between, I've been doing some drywall/painting work temporarily that has been keeping me busy. I know that is no excuse though from not sending you pm's (I will have have to fix that problem) .

Now as far a that tush, you can just leave it alone... It looks just fine the way it is .

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Gopros latest routines:

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Rocco32

Hey Ris, diet is looking severe! GP's doing? Workouts are looking good, especially those hovers!

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...

Randy

Hey Ris,

What are you mixing your whey with? Just curious..
And you mentioned you're taking Olive Oil instead of flax
Does that give you the same benefits
I heard of fish oil and flax, but not Olive Oil Who knows though.

- O F F I C I A L . L I N K . M A S T E R -

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Gopros latest routines:

CLICK HERE

Rissole

Thanks babe you are the best
I was actually thinking of pulling out last week (just chicken shit i guess) but a few things happenend on Fir Sat Sun that made me think fug it i'm gonna do this no matter what
An issue with your booty.... yes.... not enough pics and i wanna be your bike seat

My Journal

Rissole

hovers.... the key my friend..... the key
Yes GP is doing diet, i have found these little sugar free lollies with nothin but chemicals in them, if i get a craving i just pop one of those, next to no cals

My Journal

Rissole

I mix my whey with water bud, better control of my carbs and cals
I think the oil is mainly to slow my metab. down a bit so yes it's fat and will give some of the same benefit just not as good for me as flax

My Journal

Randy

Sounds Good Ris... but how do you stomach the whey with water
Every brand I have tried tasted like hell when I mixed it with water. I drink mine with milk. This Way, I can cut the whey scoop dose in half by taking only 1 scoop @ 22 grams and then mix with 2 cups of milk (10 grams of protein in each cup).. This gives me a total of 42 grams in one glass. I know the milk can be fattening, but sure tastes better .

- O F F I C I A L . L I N K . M A S T E R -

Maintains a Reference to all Gopros P/RR/S Links

Gopros latest routines:

CLICK HERE

Sapphire