Premium mince, fresh bread crumbs, Egg, Onion & Fresh Herbs

**Rissole** · 01-02-2006, 07:57 PM

Well that's all it takes to make a great Rissole

I'm so getting back into journaling... I just think the whole thing keeps me focused and on track.
I've had a week off over Christmas and spent some great family time, but my first week back i Shock so i am really looking forward to it

I have got 4 people i am training at the moment 1 is a good mate who has started a 12 week body challenge. (More on them and what i am doing with them later

)
Well i'm not gonna blab on a whole lot right now, just time to get into it. I'll be back in a few hrs to post up my current diet and workout

Hehe... my current weight is 92kg (202.4lb) thats only 14kg on my comp weight from 2 1/2mths ago....

(just thought i'd add that in)

**gwcaton** · 01-02-2006, 08:01 PM

hey ! Look what the dingo dragged in !!!
Glad to see you are still alive and kickin'!

**b_reed23** · 01-02-2006, 08:54 PM

Wow...a Rissy sighting! I wondered if that last comp. had done hime in

(I'm still waiting on a vid..hehehehehe) Glad to see your back...we missed ya!

**Rissole** · 01-03-2006, 02:28 AM

You think a little 'ol comp would do me in.... hmpf....
My burner is playin up so a, havin trouble gettin them burnt...

**Rissole** · 01-03-2006, 02:50 AM

Wow its been so long since i done a shock workout i forgot how wicked they are

(love it

)

Delt/ Bi's:
Machine press/ Face pulls:
220* 12/ 110* 12
242* 11/ 121* 12
242* 9/ 121* 12

DB Lat raise/ Upright row:
31* 9/ 70* 12
31* 7/ 70* 10

Dropset Clean press:
94*12 70*8 50*12 ..... owie

Db Alt curl/ CG Chins:
59* 6/ bw* 12
59* 6/ bw* 12

Dropset BB Curl:
94*10 70*8 50*12

Calves - Shock set: 45* Toe press
132*
5- 5 sec rest 10- 5 sec rest 15- 10 sec rest 25- 10 sec rest 15- 5 sec rest
10- 5 sec rest 5- finished.... these REALLY hurt!!!
3 sets

**Rissole** · 01-03-2006, 02:59 AM

1)
1/2 cup rolled oats, skim milk
6 egg whites 2 whole

2)
250g's fish
200g's Broc
1/2 cup brown rice

3)
250g's Chicken breast
200g's Mixed vege
1/2 cup brown rice

4)
Max's CVGM bar (post workout)

5)
Chicken Stir fry

4 ltrs of water.
Would like to drop a few kg just want my abs to pop back out a bit more and i like training a bit leaner too.
I am doing cardio every morning with the people i'm training yesterday was beach work (sand dunes

) today was a 50min walk tomorrow will be swimming for an hr

**yellowmoomba** · 01-03-2006, 06:17 AM

Looking good Rissole

Welcome back

**Pylon** · 01-03-2006, 04:13 PM

Welcome back Ris!

**King Silverback** · 01-03-2006, 06:11 PM

Awesome w/o BRother Pete!!! Welcome back my Friend!!!

**gwcaton** · 01-03-2006, 06:17 PM

Nice wo Riss !
Your calves are going to be pissed at you !! OUCH !!!

**King Silverback** · 01-03-2006, 06:25 PM

I thought I would bounce this off of you sisnce you have more knowledge than I do on this!!! My current ratios are this :
Pro-35-40 %
Carbs-45-50 %
Fat-15 %
And I'm using the 10-13 calories per body pound for losing!!! How does that sound? Any and ALL help would be greatly appreciated my Friend!!!

**b_reed23** · 01-04-2006, 12:17 AM

good looking workout Riss! Nice numbers

**Rissole** · 01-05-2006, 02:34 AM

Thanks for droppin in guys

Billy

Yes Gary 3 days later and they are still letting me know just how pissed they are....

**Rissole** · 01-05-2006, 02:56 AM

Squat/ Leg ext:
264* 16/ 134* 10
286* 12/ 134* 8
308* 10/ 134*7

Leg ext/ DB Fitball Hack squat:
220* 8/ 48* 12
220* 7/ 48* 12

Dropset Db lunges:
48*10/ 26*10/ bw*10

Hamstring glute raise/ Leg curls:
bw* 7/ 132* 10

Well that was the most painfull enjoyable leg workout in ages!! I was lovin it!!
I haven't done alot of squats lately so i went light to start and built up, i ended up really happy with the weight, form, tempo and depth

So from the very first lunge i was at failure.... i don't know how i got thru it

Then after the first set of hammies i had nothin left to give so hammies are separate this week on Friday

**Rissole** · 01-05-2006, 03:26 AM

Dips/ Pec Dec:
92* 8/ 132* 12
92* 7/ 132*10
66* 8/ 132* 9

Cable X/ DB incline Bench:
88* 12/ 65* 8
99* 7/ 65* 7

Dropset bench:
176* 10/ 110* 8/ 66* 12

Bench Dip/ Db ova head ext:
88* 12/ 69* 7
88* 11/ 48* 10

Rev grip pushdown/ Smith close grip:
132* 12/ 121* 8
132* 8/ 121* 7

Dropset Rope push down:
110* 10/ 77* 8/ 44* 12

So i have been goin thru this phase that i was startin to hate training but since my good leg day something seems to have changed... like the cable x i just loaded up and went for it, heaviest eva for them.
I had the hugest pump and i think i'd doubled the size of my arms by the time i finished tris

**Pylon** · 01-05-2006, 04:25 AM

Hoo-rah! well done, Riss!

**gwcaton** · 01-05-2006, 05:58 AM

Slow down big guy ! Save some for the next time !! Lookin good

**bludevil** · 01-05-2006, 01:46 PM

Man those are some very impressive shock w/o. 308x10 for squats had me taken a double take, nice job

**King Silverback** · 01-05-2006, 01:49 PM

Awesome w/o My Friend!!!

**DeadBolt** · 01-08-2006, 09:52 PM

hey where are ya big guy?

**Rissole** · 01-09-2006, 06:37 PM

Training people.... *frustrated*....

**King Silverback** · 01-09-2006, 06:38 PM

Originally Posted by Rissole

Training people.... *frustrated*....

Wish you could train me!!!

**Rissole** · 01-09-2006, 06:42 PM

So do i you beast....

**FishOrCutBait** · 01-09-2006, 06:47 PM

HI RISSOLE!!! You one crazy fellah! An acoustic bass? Sounds good!

**King Silverback** · 01-09-2006, 07:05 PM

Originally Posted by Rissole

So do i you beast....

That would be Incredible I'm sure!!!

LOVE your siggy btw!!!

**Pylon** · 01-10-2006, 04:59 AM

I missed the sig change, thanks for pointing it out, Arch. I love it!

**b_reed23** · 01-30-2006, 12:02 PM

**King Silverback** · 01-30-2006, 03:10 PM

Miss you my Friend, hope all is well for you and yours!!!

**Imwithstupid926** · 02-11-2006, 01:29 PM

Dude... Your training people?!? I'll be glad to be trained... Does it cost?!?

**DeadBolt** · 02-11-2006, 03:51 PM

Wait riss is still around? I know I've been sick for a while but I didn't lose my mind!

Hey you wanka where are ya

Thread: Premium mince, fresh bread crumbs, Egg, Onion & Fresh Herbs

Thread Tools

Display

Premium mince, fresh bread crumbs, Egg, Onion & Fresh Herbs

Shock workout:

Eats for the day:

Shock Legs:

Shock Chest/Tri:

Similar Threads

Fresh

Sole fish with bread crumbs...

How to chop fresh herbs

Eat Fresh.

Bread Crumbs..

Posting Permissions