[mr_bhana]

LOL thnks^^^

No training today, A lil sore.. And im still waiting for the damn creatine to arrive!! Ordered it saturday lol

[ibanezman88]

wow
GREAT job bro.
very good.

i used to listen to DMX all the time before!

if you're going to have a meal pre-workout that exceeds 500 calories, try to wait 3 hours before pumpin' iron.

[mr_bhana]

Thanks Kenney! haha lol i think that meal must have been atleast 10,000 calories haha!

Meals for Yesterday
Water: 1.5g (upped the intake a bit)

Meal 1 4 boiled eggs, 1 yolk (I hate boiled yokes) 2 slices WW bread, Glass of skimmed milk

Meal 2 Can of tuna, 6 brown rice cakes

Meal 3 4 Pepperoni pizza slices, 3 pieces of garlic bread

Meal 4 Tea, 2 WW bread, Protein shake

Meal 5 10 King sized Prawns, Brown Rice

Before bed: 1 Liter Milk, Fish oil, 1tbsp peanut butter

[crazytomie]

nice work on the meals mate. What brand of fish oil do you have? Working out today?

[mr_bhana]

Yeah i got a back WO later today

The cod liver oil is Seven seas brand, just 100% pure oil nothing else

[crazytomie]

i know the one yep. nice.

[mr_bhana]

Back Training Had a sick WO today! 11/10!! Back is now officially my fav muscle group to train!

Wide grip pull ups
3x10

Rack DLs
10x225lbs
7x270lbs
4x315lbs (PR)

Barbell Shrugs (Superset front and behind the back)
10x135lbs front, 10x135lbs back
10x180lbs front, 8x180lbs back
10x200lbs front, 5x200lbs back

Barbell rows
10x135lbs
8x155lbs
7x167lbs

Seated cable row
10x135lbs
10x135lbs
17x110lbs

Finished off with 2 wide grip pullups lol

Im looking for an alternate for the seated row, any ideas?!

[crazytomie]

nice work out man, good work on the dL

[mr_bhana]

^Thanx!

Training: Shoulders + Tris
Push Press
10x90lbs
10x90lbs
6x100lbs

Supersetted with, Machine lateral raises
10x45lbs
10x50lbs
8x55lbs

Wide grip upright rows
10x70lbs
10x80lbs
10x90lbs

Rear delt cable pull aparts
3x10x11lbs (per/arm)

Close grip bench press
10x135lbs
7x145lbs
4x155lbs (PR)

Skullcrushers
10x65lbs (incline)
10x65lbs (Flat)
10x65lbs (Decline

Rope Pulldowns
20x60lbs

[mperk]

Originally Posted by mr_bhana

Back Training Had a sick WO today! 11/10!! Back is now officially my fav muscle group to train!

Wide grip pull ups
3x10

Rack DLs
10x225lbs
7x270lbs
4x315lbs (PR)

Barbell Shrugs (Superset front and behind the back)
10x135lbs front, 10x135lbs back
10x180lbs front, 8x180lbs back
10x200lbs front, 5x200lbs back

Barbell rows
10x135lbs
8x155lbs
7x167lbs

Seated cable row
10x135lbs
10x135lbs
17x110lbs

Finished off with 2 wide grip pullups lol

Im looking for an alternate for the seated row, any ideas?!

Awsome Back workout Mr. B! You're goning to have some W I D E shoulders! I like the back workouts too - something I didn't do much of in the past - but now that I'm getting some cut it cool to see the striations, etc in all the diff back muscles.

You may want to add wide grip cable pulldowns - i usually do those with straps to get extra reps and after the cable rows. Also another great one is the one arm dumbell rows with your leg on a bench. Be sure to do it in the mirror and concentrate on not involving the shoulder or torso in a twisting movement. It shoul all be back. Good luck dude - looks like you've got a great routine going!

[ibanezman88]

Originally Posted by mr_bhana

Thanks Kenney! haha lol i think that meal must have been atleast 10,000 calories haha!

Meals for Yesterday
Water: 1.5g (upped the intake a bit)

Meal 1 4 boiled eggs, 1 yolk (I hate boiled yokes) 2 slices WW bread, Glass of skimmed milk

Meal 2 Can of tuna, 6 brown rice cakes

Meal 3 4 Pepperoni pizza slices, 3 pieces of garlic bread

Meal 4 Tea, 2 WW bread, Protein shake

Meal 5 10 King sized Prawns, Brown Rice

Before bed: 1 Liter Milk, Fish oil, 1tbsp peanut butter

does drinking that much water make you pee a lot?

how do you boil the egg but not the yolk?
1 liter of milk!!!!!!!!!!!!!!!!!! holy shit
you must have wanted to puke.