[sniper300c]

[sniper300c]

[sniper300c]

well started my meal plan yesterday and stuck to it so far pretty well, maybe out by a few grams on things but thats about it.

did my first jabs this morning Test E-1cc@250mg and NPP-1cc@200mg

[sniper300c]

followed my diet to the book so far today.

back and biceps later

[ogy]

Did you get a bookers card? quality deals there on meat, only thing is you have to buy in huge bulk to make a saving. our freezer is still pretty full from when they had pork chops on offer, sick of the stuff lol

On a subnote they had 8 packs of loo roll on offer, worked out proper cheap but you had to buy like 50 packs, swear to god mate, we can shit away all winter without the fear of running out pmsl



Good luck dude

[sniper300c]

Did you get a bookers card? quality deals there on meat, only thing is you have to buy in huge bulk to make a saving. our freezer is still pretty full from when they had pork chops on offer, sick of the stuff lol

On a subnote they had 8 packs of loo roll on offer, worked out proper cheap but you had to buy like 50 packs, swear to god mate, we can shit away all winter without the fear of running out pmsl



Good luck dude

yeah got one a month or so back, oooooo pork chops.....nom nom!! lol
atleast with all that crapper if you run out fuel over winter you can burn them, ha ha

[sniper300c]

forgot to update my workout from lastnight
back
seated high row
8reps@40kg eachside, 8reps@50kg eachside, 8reps@60kg eachside

close grip lat pulldown
8reps@50kg, 8reps@75kg

seated cable row
8reps@50kg, 8reps@60kg, 8reps@70kg

T-bar row
8reps@40kg, 8reps@60kg

overhead pulldown cable row
8reps @50kg, 8reps@60kg, 8reps@80kg

reverse pec dec:
8reps@40kg, 8reps@75kg


Biceps
standing barbell curl
8reps@10kg, 8reps@20kg, 8reps@30kg

seated preacher curl machine
8reps@35kg, 8reps@ 55kg, 8reps@65kg

seated dumbell preacher curls
8reps@15kg, 8reps@20kg, 8reps@20kg

incline dumbell curls
3sets, [email protected]
supersetted with 8reps@12kg

[sniper300c]

stuck to the diet pretty well, had a slight change for breakfast, i ate oats with 2whole eggs and 3 whites, bit of milk and a handful of raisins

[sniper300c]

oh forgot to say in the new year at the gym i attend im being trained as a NABBA personal trainer, cant wait to get stuck into the course

[sniper300c]

had to go to the gym early today as its now shut for christmas!!! boooooo

shoulders
shoulder press machine
8reps@20kg eachside
8reps@40kg eachside
8reps@70kg eachside
8reps@40kg eachside

front raises db
2sets, 8reps@15kg

side raises db
2sets, 8reps@15kg

hang/clean and press
8reps@25kg, 8reps@30kg

lever shrugs
8reps@60kg eachside
8reps@80kg eachside
8reps@40kg eachside


legs
standing calf raise
8reps@90kg
8reps@170kg

seated calf raise
8reps@45kg
8reps@90kg

sled 45* leg press
8reps@80kg
8reps@160kg
8reps@280kg
8reps@320kg
8reps@160kg

just started doing squats again over the last few weeks
8reps@60kg
8reps@100kg

lever leg extension
8reps@30kg
8reps@60kg

lever lying leg curl
8reps@30kg
8reps@70kg