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  1. #1
    2 Samuel 24:24
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    Rissole's Avatar


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

    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)

  2. #2
    Lookin' for abs !
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    hey ! Look what the dingo dragged in !!!
    Glad to see you are still alive and kickin'!
    Current journal : Insert-catchy-title-here
    The return of G-dub
    My P/RR/S Journal
    My GWcaton Journal
    My Bulking Journal
    Just remember, when you think you're done you've just startled . DEADBOLT . 2005

  3. #3
    this is why I'm hot!
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    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!

  4. #4
    2 Samuel 24:24
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    You think a little 'ol comp would do me in.... hmpf....
    My burner is playin up so a, havin trouble gettin them burnt...

  5. #5
    2 Samuel 24:24
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    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:
    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

  6. #6
    2 Samuel 24:24
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    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

  7. #7
    YM
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    Looking good Rissole

    Welcome back
    Do it!

  8. #8
    Squishy
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    Welcome back Ris!
    It's humbling to start fresh. It takes a lot of courage. But it can be reinvigorating. You just have to put your ego on a shelf & tell it to be quiet. - J.R. Payette

  9. #9
    High Intensity Freak
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    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

  10. #10
    Lookin' for abs !
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    Nice wo Riss !
    Your calves are going to be pissed at you !! OUCH !!!
    Current journal : Insert-catchy-title-here
    The return of G-dub
    My P/RR/S Journal
    My GWcaton Journal
    My Bulking Journal
    Just remember, when you think you're done you've just startled . DEADBOLT . 2005

  11. #11
    High Intensity Freak
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    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

  12. #12
    this is why I'm hot!
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    good looking workout Riss! Nice numbers

  13. #13
    2 Samuel 24:24
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    Thanks for droppin in guys Billy

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

  14. #14
    2 Samuel 24:24
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    Shock Legs:

    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

  15. #15
    2 Samuel 24:24
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    Shock Chest/Tri:

    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

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