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!

Archangel · 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 !!!

Archangel · 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

Archangel · 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*....

Archangel · 01-09-2006, 06:38 PM

Quote:

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!

Archangel · 01-09-2006, 07:05 PM

Quote:

Originally Posted by Rissole

So do i you beast....

That would be Incredible I'm sure!!!

LOVE your siggy btw!!!

01-02-2006, 07:57 PM	#1
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,286 Photos: 36	Premium mince, fresh bread crumbs, Egg, Onion & Fresh Herbs BODYBUILDING SUPPLEMENTS High Quality Supplements For Bodybuilders and Athletes. www.ironmaglabs.com 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)
	My Journal

01-02-2006, 08:01 PM	#2
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	hey ! Look what the dingo dragged in !!! Glad to see you are still alive and kickin'!
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

01-02-2006, 08:54 PM	#3
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 4,983 Photos: 34	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!
	My Journal!

01-03-2006, 02:28 AM	#4
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,286 Photos: 36	You think a little 'ol comp would do me in.... hmpf.... My burner is playin up so a, havin trouble gettin them burnt...
	My Journal

01-03-2006, 02:50 AM	#5
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,286 Photos: 36	Shock workout: 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: 9412 708 5012 ..... owie Db Alt curl/ CG Chins: 59 6/ bw 12* 59* 6/ bw 12* Dropset BB Curl: 9410 708 5012 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
	My Journal

01-03-2006, 02:59 AM	#6
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,286 Photos: 36	Eats for the day: 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
	My Journal

01-03-2006, 06:17 AM	#7
yellowmoomba YM Elite Member Join Date: Jul 2003 Location: Michigan Posts: 5,390 Photos: 2	Looking good Rissole Welcome back
	My Journal "You are born small and weak... you die small and weak... how you look in between is up to you."

01-03-2006, 04:13 PM	#8
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Missing...presumed having a good time Posts: 6,292 Photos: 3	Welcome back Ris!
	"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton Fresh Start Journal

01-03-2006, 06:11 PM	#9
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,132 Photos: 4	Awesome w/o BRother Pete!!! Welcome back my Friend!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

01-03-2006, 06:17 PM	#10
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Nice wo Riss ! Your calves are going to be pissed at you !! OUCH !!!
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

01-03-2006, 06:25 PM	#11
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,132 Photos: 4	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!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

01-04-2006, 12:17 AM	#12
b_reed23 this is why I'm hot! Elite Member Join Date: Jan 2005 Location: West Tennessee Posts: 4,983 Photos: 34	good looking workout Riss! Nice numbers
	My Journal!

01-05-2006, 02:34 AM	#13
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,286 Photos: 36	Thanks for droppin in guys Billy Yes Gary 3 days later and they are still letting me know just how pissed they are....
	My Journal

01-05-2006, 02:56 AM	#14
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,286 Photos: 36	Shock Legs: *Squat/ Leg ext:* 264* 16/ 134 10* 286* 12/ 134 8* 308* 10/ 1347* *Leg ext/ DB Fitball Hack squat:* 220* 8/ 48 12* 220* 7/ 48 12* Dropset Db lunges: 4810/ 2610/ bw10 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
	My Journal

01-05-2006, 03:26 AM	#15
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,286 Photos: 36	Shock Chest/Tri: *Dips/ Pec Dec:* 92* 8/ 132 12* 92* 7/ 13210* 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
	My Journal

01-08-2006, 09:52 PM	#20
DeadBolt MP Minister of Pain! Elite Member Join Date: Sep 2003 Location: New Jersey-Bergen County Posts: 7,129	hey where are ya big guy?
	It's a living thing, Brian. It breathes, it eats, and it hates. The only way to beat it is to think like it. To know that this flame will spread this way across the door and up across the ceiling, not because of the physics of flammable liquids, but because it wants to. Some guys on this job, the fire owns them, makes 'em fight it on it's level, but the only way to truly kill it is to love it a little.

01-05-2006, 04:25 AM	#16
Pylon Squishy Elite Member Join Date: Sep 2004 Location: Missing...presumed having a good time Posts: 6,292 Photos: 3	Hoo-rah! well done, Riss!
	"For beverages, I only drink water or whiskey and when I’m drinking whiskey, it’s usually when I’m working out. It gives me the courage to lift more than I can when I’m sober." - C. Bratton Fresh Start Journal

01-05-2006, 05:58 AM	#17
gwcaton Lookin' for abs ! Elite Member Join Date: Dec 2003 Location: central missouri Posts: 9,271 Photos: 28	Slow down big guy ! Save some for the next time !! Lookin good
	My Last Journal Before The One You're Reading Now Old Journals : My P/RR/S Journal My GWcaton Journal My Bulking Journal Just remember, when you think you're done you've just started . DEADBOLT . 2005

01-05-2006, 01:46 PM	#18
bludevil To God be the Glory Join Date: Jan 2001 Location: WeightRoom Posts: 1,567 Photos: 25	Man those are some very impressive shock w/o. 308x10 for squats had me taken a double take, nice job
	Receive daily emails that will change your life by feeding you the word of God on a daily basis at http://www.freebibleemail.com/

01-05-2006, 01:49 PM	#19
Archangel High Intensity Freak Elite Member Join Date: Jun 2004 Location: Intensity Island Posts: 10,132 Photos: 4	Awesome w/o My Friend!!!
	"I can do ALL things through Christ, who strengthens me" - Philippians 4:13 "For NOTHING is impossible with GOD" - Luke 1:37

01-09-2006, 06:37 PM	#21
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,286 Photos: 36	Training people.... frustrated....
	My Journal

01-09-2006, 06:42 PM	#23
Rissole 2 Samuel 24:24 Elite Member Join Date: Feb 2002 Location: "OZTRAILYA" :D Posts: 8,286 Photos: 36	So do i you beast....
	My Journal

01-09-2006, 06:47 PM	#24
FishOrCutBait Got a haircut Elite Member Join Date: Jan 2005 Location: Buffalo, MN Posts: 4,035 Photos: 3	HI RISSOLE!!! You one crazy fellah! An acoustic bass? Sounds good!
	I believe in Jesus. "tried and true theory on one's self is probably the only non-biased proof that something works for someone." - juggernaut