[pickle]

flashback of the day
Up at 6:00
Ate 3 apples protein shake 30g protein 20 grams milo low fat milk

6:15-7:00
Aerobics (yes I did aerobics so I could learn how to teach it)

7:00-7:45
Calves did some 1 legged calf raises with a 42 kilo dumbell
And calf raised upto 900 pounds on standing calf raise.

8:00
Finally had a whole food breakfast but it took me ages to eat I have so many things on my mind.
30 grams of high fibre bran
200 grams of yoghurt low fat
30 grams of oats
5 walnuts
30 grams of whey

10:30
had 7 whole eggs and some low fat cheese

1:30
600 grams of steak a cup of brown rice

3:00 protein shake 30 g whey low fat milk

3:30 red powerade in the gym with me

5:30 done in the gym with shoulder session bought an apricot bar and a whey protein shake from the desk. 30 grams whey 30 grams carbs dont know what the values of the bar were.

6:40 Got home from the gym I walked.

6:45 Apple,oats,yoghurt,whey, left over brown rice from my cup earlier today.

later: probably eat some chicken and lettuce brocolli chilli something like that

thing is i can eat all this and I lose weight...

[Rocky]

I know the feeling. I swear I could eat 4lb of food a day, not take a crap and weigh less than I did before I started eating!

Just wanted to offer my condolences by the way...I read that Mr Miyagi died today. I'm sure you will be saddened by the loss of your mentor, and hope it doesn't affect your training!!!!

[pickle]

its very upsetting first eddie guerrero and now mr. miyagi 2 great entertainers :(

[pickle]

Back day baby and biceps

deadlifts

60 kilos 10 reps
100 kilos 8 reps
140 kilos 6 reps
170 kilos 6 reps P.B
210 kilos 1 rep P.B

Bent over row.
100 kilos 15 reps
110 kilos 12 reps
120 kilos 8 reps rest 2 more reps
80 kilos 20 reps

lat pulldown front
100 pounds 15 reps
150 pounds 12 reps
150 pounds 12 reps
100 pounds 15 reps

Pullovers
42 1/2 kilos 3 sets of 8-12

hyperextensions
2 sets of 15

Preacher curls dumbells
10 kilos 15 reps
15 1/2 kilos 12 reps
15 1/2 kilos 12 reps

high cable curl
3 sets of 30-40 pounds 15-12 reps

Hammer curls
2 sets of 20 kilos to failure

P.S it hurts to type

[Rocky]

Man those are some big lifts! Congrats on your P.B.'s!

[pickle]

chest and tris yesterday rest day today.

Barbell bench
90 kilos 15 reps
100 kilos 11 reps 1 forced
110 kilos 8 reps
130 kilos 4 assisted stripped to 110 2 assisted stripped to 90 2 assisted

Floor press
60 kilos for 12
90 kilos for 8
80 kilos for 10
80 kilos for 10

Smith incline barbell
50 kilos for 10
60 kilos for 10
50 kilos for 10

widegrip pushup supersetted with cable crossovers
failure,failure 30 pounds
failure,failure 60 pounds,strip 30 pounds
failure, failure 40 pounds

Lying tricep extension supersetted with close grip bench press
12 reps, 12 reps assisted 40 kilos
10 reps,10 reps assisted 45 kilos
12 reps, 12 reps assisted 40 kilos

(Its amazing last time i did these i think i used 50s without a spotter but after doing chest i had to have help on the closegrip bench phase with less weight)

Tricep pushdown
45 kilos 15 reps
50 kilos failure
55 kilos failure,strip failure

2 arm dumbell kickbacks
3 sets to failure 15 1/2 kilos

[dero_hawk]

Originally Posted by pickle

its very upsetting first eddie guerrero and now mr. miyagi 2 great entertainers :(

yea really does suck.... must be hard to lose your trainer huh

[pickle]

Im finally learning some poses which actually show off my shoulder size! :P

[Diesel]

you look pretty good pickle! keep up the good work! and the buzz cut is the way to go...now im not the only one rockin the buzz cut

[JDF]

I noticed you have next to no essential fatty acids added into your diet. If you have the type of body where you have difficulty gaining weight add some in.

Eg - 1 cup of almonds = 836cals 28g protein 29g carb 74g fat Only 7g of that fat is saturate, the rest is healthy fats. You need these to assist in hormone production as well.

Also you can use natural peanut butter, avocados, flaxseed oil, olive oil. All of these are calorie dense and healthy. It makes it easy to get your cals higher. Hope that helps.

[pickle]

Yeah it does help. I think that day I was a little sloppy on my diet and i didnt record all that I had. I have a few walnuts with every meal.

I will look into peanut butter on a low salt low carb bread.

Cheers JDF

Also I didnt include in that day that I was taking fishoil tablets with every meal.

[Rocky]

Originally Posted by JDF

I noticed you have next to no essential fatty acids added into your diet. If you have the type of body where you have difficulty gaining weight add some in.

Eg - 1 cup of almonds = 836cals 28g protein 29g carb 74g fat Only 7g of that fat is saturate, the rest is healthy fats. You need these to assist in hormone production as well.

Also you can use natural peanut butter, avocados, flaxseed oil, olive oil. All of these are calorie dense and healthy. It makes it easy to get your cals higher. Hope that helps.

I'll have to try that myself!

By the way Pickle - good pic man - can see your size good there! Huge bench again! I just can't get my bench up!

[JDF]

Originally Posted by pickle

Yeah it does help. I think that day I was a little sloppy on my diet and i didnt record all that I had. I have a few walnuts with every meal.

I will look into peanut butter on a low salt low carb bread.

Cheers JDF

Also I didnt include in that day that I was taking fishoil tablets with every meal.

Make sure it is natural peanut butter from a health food store, not Skippy or something. In Canada we have stores called Bulk Barn where a tub of natural PB is like $4.