Lunch

Simply yet nutritiously dense

Basmati rice and tandoori chicken.

Protein, complex carbs and good fats...ain't my muscles in for a treat

BACK WORKOUT

Alrighty I train back yesterday by myself and this workout was real good man. It was hard, intense and effective, which what everyone should strive for when designing a workout.

Here it is.

1. Wide grip pull ups (3 sets, always aiming for more than 8 reps)
2. Bent over barbell row (overhand for 2 sets with a dropset on the last set, 10 reps)
3. Bent over barbell row (underhand for 2 sets with a dropset on the last set, 10 reps)
4. Chin up machine (3 sets, starting heavy and then decreasing the weight but increasing reps 6-8-12)
5. Lat pulldown (1 set of dropsets)
6. Seated cable row (2 sets, 10-12 )

Then trained abs and I did a circuit style workout again which I believe is the best way to train abs and train them hard.

Each circuit consists of a lower ab exercise, upper abs and then obliques. Also I did no rest in between the exercises in the circuit and going to failure on each exercise.

Circuit 1: (2 sets)

1. Incline leg lifts
2. Incline crunches
3. Incline plate twists (5kg weight used)


Circuit 2: (2 sets)

1. Lying leg lifts with Swiss ball
2. Swiss ball crunches
3. Swiss ball side crunch and twist

For that little extra I did two sets each side of woodchoppers.

That's it really haha try it out and enjoy :)

Much love x

Nice snack

Ummm I've been eating this snack which is mad simple to make and tasty.

All you need is ricecakes and tuna (whichever flavour you want).

You just slap those two cunts together and you get pure genius.

Full of protein and complex carbohydrates...nothing wrong with that ayee cuntz. Oh and it's low calorie I think haha.

I'm off x

LEGS

First off, sorry for not posting. I've been busy with University and throughout that period, the only form of physical activity was brisk pace walking in between lectures, tutorials, labs and to the train station.

Anyway down to business...

Had a very quick leg workout which incorperated everything I needed. I would've gone longer but I was needed at home.

1. Squats (1 warm up set, then 4 sets increasing weight each set)
2. Leg Extensions (3 sets, increasing weight each set)
3. Seated hamstring curls (3 sets, increasing weight each set)

All exercises (excluding warm up) had the rep range of 8-12 reps.

I would've done calves after but again I had no time.

Progress pics

Ummmzers took pictures of myself this morning just to show current progress. Ummm no six pack yet but if you compare my 'before' pictures to these ones, you can see a difference in gut size.

 http://boozify.blogspot.com.au/2012/02/my-official-pictures.html

As usual I'm not sucking in and I'm not flexing.

Quote

Found this quote on Facebook but I don't know who created it.

"If you're tired of starting over, stop giving up". - Unknown

Let it sink in...

Magazine

Yeeeeew bought this months issue of Muscle and Fitness (Australia) and fucking Greg Plitt's on the the cover!

So stoked!
Lol

What's been happening these couple of days...

Eyyy

Yeahh pretty much what has happened was this: trained back yesterday and chest today.

Back:

1. Wide grip pull ups (3 sets, to failure)
2. Lat Pulldown (2 sets, 8-10 reps)
3. Over hand bent over row (3 sets, 8-10 reps)
4. Seated cable row (3 sets of supersets, 8-12 reps heavy then drop weight and push out 15 more reps)
5. Seated dumbbell rear delt flys (3 sets of supersets, 8-12 reps heavy then drop weight and push out as many as you can)

Train abs after back:

Ball crunches to lying leg lifts to ball crunches to lying leg lifts, no rest.

Chest:

My mate and I really focused on our upper chest today.

1. Incline dumbbell chest press (pyramid style, got 40kg dumbbells up today :D )
2. Incline dumbbell close grip chest press (3 sets, 10-12 reps)
3. Incline dumbbell flys (3 sets, 8-12 reps)
4. Lying dumbbell pullovers (3 sets, 10-12 reps)
5. Push up variations (to failure)

Sorry for being behind in posting haha

Much love x

Sorry for no pictures buuut whatever haha.

Nutritional goodness for Uni

My food.

Good combination of protein, complex carbs and good fats. Can't complain aye bitches.

Progress

Eyyyy just wanted to share something with y'all!

Might seem gay or some shit but whatever but I've noticed that I've really dropped pants sizes due to this whole weight loss thang.

I was 34 inches which for my height isn't good by any means. But now 34 feels like really big on me and I wouldn't be able to any of my pants or shorts without a belt.

I'm pretty proud hahaha

LEGS!!!

Eyyyyy sluts!

Trained legs today by myself, it was pretty straightfoward but I was struggling to walk after I was done haha.

Here it is:

1. Barbell Squats (5 sets including 1 warm up set, 8-12 reps and 15 reps for warm-up)
2. Angled leg press (3 sets, 8-12 reps)
3. Seated hamstring curl (3 sets, 12 reps)
4. Weight bench step ups (1 set, 12 reps)
5. Standing calve raises with Smith machine (3 sets, 12-15 reps)

15 sets altogether.

Stretch for warm down.

Yeah I really liked this workout as it pretty much places emphasis on the quadricep muscles which is what I wanted.

But yeah try it out :)

Much love xox

TMW shirt!!!

My twinmuscleworkout shirt came in today all the way from the US and fuck I was stoked.

If you don't know what twinmuscleworkout is search on YouTube and you'll meet the funniest guys. They also give really good advice on bodybuilding naturally too, definitely recommend checking them out.

Okay I got a baseball shirt or raglan shirt design because they're sick!

CHEST!!!!

Alright moots and mootettes

Trained my chest and it's different from last time.

1. Incline dumbbell press (3 sets and a dropset on last set, 8-12 reps)
2. Flat barbell bench press (3 sets, increasing the weight each set, 6-10 reps)
3. Decline dumbbell press (2 sets, 8-10 reps)
4. Flat dumbbell press (2 sets, 8-10 reps)
5. Cable fly variations (alternating cable positions and weight without rest for 1st set, then high cable for 10 reps)
6. Cable pulldowns for triceps (4 sets ,10-12 rep range)


Guzzled down a protein shake and that's about it.

Much love cuntzzz <3


no picture today sorry hahaha

Back and calves

Allo

Yeah trained back and calves tonight.

Wide grip pull ups (3 sets, to failure)


Overhand barbell bent over rows (3 sets, 8-10 reps)


Underhand barbell bent over row (2 sets, 8-10 reps)


Rear deltoid flys with dumbbells (4 sets, to failure and on last set; 3 part drop set)


Donkey calve raises (3 sets 8-12 reps, increasing the weight each set)

After I just had a protein shake...that's it! :)

Much love cuntz xoxo

Cardio and lunch

Okay

Today was my day off from Uni and my plans today were to study, get cardio in and hit the gym tonight and train back (I'll post the workout I did later).

Cardio simply was a run around kariong which was an intense 30 mins.

After I had lunch and this is it...

I put it in a sandwich grill thing and yeah it tasted great.

Highly recommended piece of equipment

Hey

I just wanted to recommend to anyone who is starting to lift heavy in pulling movements like dead lifts, rows, pull ups etc that they seriously consider buying lifting straps.

Reason being is that when you starting lifting heavy, you'll notice your for grip will fail and this is because your forearms fail before your larger muscle groups do e.g. Back. Lifting straps alleviate this issue do that you can put all your energy in the target muscle group than your forearms.

My ones are made from Harbinger and they set me back $20AUD. Ever since that purchase my back has made gains in strength and size.

Go get them but it's just my recommendation.

Much love xoxo

My food

Got this chicken and avocado wrap.
It's got heaps of good shit for your body.

Protein from chicken, good fats from avocado, vitamins and stuff from veggies, and complex carbohydrates from this wheat wrap.

ABDOMINALS

Allo Allo

Okay got up this morning and the first thing I did was head to the gym and trained abs on an empty stomach again.
Now I took a different approach than what I'm usually doing. I did 3 different circuits and 2 sets a piece.

Circuit 1:

Leg lifts on decline bench
Incline crunches
Ball twists on incline 

Circuit 2:


Reverse crunches with Swiss ball

Ball crunches
Side crunch and twist on Swiss ball

Circuit 3:

Knee ins on bench
Standard floor crunches
Deep crunches


With all of these exercises I kept going until failure.


After the workout I had a protein shake and that's it.

TRY
 

Fuuuuuark some of these female fitness models are the absolute biggest babes. Not too big just......DAAAAAYUUUM

Here are a few of my favourites:

My only supplements

Hey ladies and gentlemen.

I decided just to share my only supplements I've been taking.

1. Evolve- anabolic injection protein.

There's no steroids in this, I guess the company thought it was a cool name. I only take this after I workout and no I don't use it as a meal replacement.

2. USN- creatine monohydrate

Touched up on this in earlier posts. I'm in the maintenance phase where I take 5 grams before I workout and another 5 grams after. After next week im gonna be off the stuff for a month or two.

Pretty basic and nothing that seems unnecessary.

Chest workout yet again...

Did chest yesterday and I couldn't be fucked blogging that day but here we are.

The workout was this:

1. Incline dumbbell press

I did 6 sets for this exercise and I was using the pyramid method. For this exercise I started with 25kg for 12 reps, then 30kg for 10 reps, then 32.5kg for 8 reps, then 35 for 6 reps, 37.5kg for 4 reps and lastly 27.5kg for 12 reps.

This method really combines mass building and power for the muscles. Next week I'll probably be able to do more reps with 37.5kg dumbbells.

2. Incline close grip dumbbell press

My upper inner part of my chest is my main weakness on my chest and this exercise worked nicely. Did 4 sets of this exercise and 8-12 rep range.

3. Dumbbell pullovers

Works the serratus anterior and apparently works as a shaper for the lower part of the chest. 3 sets 10-12 reps

4. Decline cable chest flys

Used lightweight and to be honest I reckon this exercise feels weird but whatever. I'll most likely switch back to high cable flys. Did 3 sets of 8-10 reps.

5. Mid cable chest fly

Went slightly heavier with these. 3 sets 10-12 reps.

That's it brooooo and sis :)

Workout partners

Every time I workout I usually have a partner with me to be a spotter and have that social aspect, which is always good.

My gym buddy's name is Remy and he's fucking ripped. He also has a blog check it out unicorns9000.blogspot.com.au

Post workout nutrition

Had one and a bit scoop of whey protein and 5 grams of creatine.

I also had 5 grams before my workout.

That's about it really.

Abs!

Did abs straight after biceps and here it is:

1. Straight leg leg lifts/lying leg lifts
(3 sets)
2. Weighted incline crunches with side twists. Used a 10kg plate.

That's it really.

Weigh myself too. Last time I did it said 74kg and when I weighed myself today I got 72.75!!!!!!!!!!!!

I was soo fucking keen. I just gotta keep pressing through and I'll get there eventually :)

Biceps!

Okay dokay

Trained my biceps tonight and here's the workout:

1. Barbell curl
2. Close grip barbell curl
3. Alternating cable curls
4. Dumbbell hammer curls
5. Dead hang barbell curls
6. Reverse incline curls with wrist rotation

2 sets each exercise. 1 set= one heavy set (4-6) reps and one light set (15-20)

Pretty funny quote

Yeah found this pretty sick quote buuuut I don't know who put these brilliant words together but oh well, I shall present it to my audience.

"The more it hurts, the better is looks!"

I was like "dayuum" but yeah, there's truth behind that as the task in building the 'new you' is a challenging one. But i'm willing to bet anything that'll be sooo fucking worth it when you reach your end state goal.

Cya.

OH YEAH! Stay tuned for my bicep workout which I shall be doing tonight. I'll post workout details and photos lolololol.

Snack

Fack I was hungry so I made this simple snack.

It was simply one piece of bread ( toasted) and this chicken spread mum made.

Full of protein and most importantly satisfied my hunger cravings.

Happy eating :)

Dayuuuum

Fuaaaark Uni is such a 'fitness speedbump'!  It really limits the amount and variety of healthy foods i put in my body. I can only gym it three times a week and i barely have enough time for cardio. Walking around the campus is my only cardiovascular exercise...I think i'm fucked. Especially since i wanted to compete in the "Bay to Bay" fun run later this year :(. FML CUNTZ!

Shoulder/triceps workout

Fuuuuuarrrrk this workout was hard like no kidding ladies and gentlemen.

This is what I did:

Standing shoulder press dumbbell rack tours (it's pretty much a drop set while increasing the reps as the weight decreases)

Close grip military press (smith machine)/close grip bench press/underhand chest press ups (hands on elevated bar)

One arm barbell press on pivot system/two hand barbell press/front plate raises/anti gravity press (hold plate in front of your chest while standing, then press out)

Behind the neck press/upright rows

Cable skullcrushers/over head cable extensions

Barbell shrugs/plate shrugs

2 SETS EACH EXERCISE (all in superset fashion)

Have fine with this guys. Really has helped me add mass and shape to my shoulders. It also helps work the endurance of our body's anaerobic process.

Good luck. :)

CHEST and BACK

Did a chest/back workout today.

Pushups/pull ups routine

Smith bench press/overhand bent over row

Decline dumbbell press/underhand bent over row

Dumbell flys/ to mid cable row

High cable flys/ to high cable pull down rows

Incline bench press/dumbbell rear delt flys

3 sets each superset combo

Go enjoy sluts