Sapphire

Nope.... not looking for anything, except what you already give me! and maybe a butt like J'Bo's

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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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

....and thats my $.02

Rissole

He is cute isn't he
He is a white lipped green tree frog (pretty obvious hey...)
No worries babe

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J'Bo

those waggin booty's look hilarious

....and thats my $.02

rockcrest

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

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J'Bo

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

....and thats my $.02

Rissole

I'll only be out for a while early

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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

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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

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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

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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

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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

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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.

....and thats my $.02

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!

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

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

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

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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

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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.....

My Journal

Rocco32

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!

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

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

Attached Images

z005.jpg (4.0 KB, 26 views)

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PreMier

Damn...

P-side Inc.

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

gopro

Looking good my man! Very good!

Monthly columnist for Muscular Development and Ironman magazines.

VPX Sponsored Athlete/Board Rep

www.prrstraining.com Time to GROW Without Plateau!

Personal Training
Gopro is available for online personal training, dietary guidance, and contest prep coaching.
Send me a PM or e-mail if interested. Thank you.

Rissole

So your happy boss.....? 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......??

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Burner02

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

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

Rissole