smithy26

ok finished work at 8 this morning

had for breaky

7 x weetabix with nat honey
1x cup tea

had 4hr kip

4x boiled eggs
1x go ahead bar
1xcoffee
2 x scoops of muscle milk
5g creatine

trained shoulders and delts
Had a good trainning session today delts and trapz were cained at the end, shoulders are my favorite day ive taken note that some people have said my traps over power my upper body so i went a bit lighter today and did some higher reps.

dumbell press 1 x 8 30kg db
1 x 6 35 kg db
1 x 8 30kg db

shrugs 4 x 12 100kg

upright row 4 x 12 50kg

laterial raises 3 x 12 15 kg db

bent over delt raises 3 x 12 12.5 kg

pro recovery shake
5g creatine

lunch

lamb steak and brown pasta

dinner

mince balls with peppers and onion and brown pasta in tomato sauce.


2 x scoops of muscle milk

2 x fish caps , 2 x multi vits , 2 x liv 52,

3 x rice cakes with cottage cheese

off to work at midnight

__________________
5ft 8 - 14 .3 stone
d/l - 200kg
b/p - 140kg
squat - 140kg
goals - 15.5 stone

link to bulk journal


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wogihao

Why not have some meat for breakfast?

smithy26

if i could mate i would but cant stomach that im affraid

__________________
5ft 8 - 14 .3 stone
d/l - 200kg
b/p - 140kg
squat - 140kg
goals - 15.5 stone

link to bulk journal


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smithy26

this page will be updated through the day

right home from work at 7.00 this morning

meal 1
7 x weetabix with nat honey
1 x tea

sleep 3hrs

meal 2
4 x boiled eggs
1 x coffee
1 x go ahead bar
2 scoops of muscle milk
fish caps x2, multi vits x2, liv52 x 2
5g creatine

training today lower back , hams , calves

dead lifts

1x 12 at 100kg
1x12 at 140 kg
1x8 at 160 kg
1x6 at 180 kg

stiff leg deads

4 x 12 at 60kg

hamstring curl

3 x 12 at 6 plates ( duno weight)

seated calf raises

3 x 12 @ 40 kg

donkey raises

3 x 12 at 80kg

meal 3

pro pep shake (pwo)
5g creatine


meal 4

2 x chicken fillets with peppers and onion and brown pasta

meal 5

muscle milk
2 x fish caps


meal 6

7x weetabix with nat honey

meal 7

3 x rice cakes with cottage cheese

__________________
5ft 8 - 14 .3 stone
d/l - 200kg
b/p - 140kg
squat - 140kg
goals - 15.5 stone

link to bulk journal


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trickymicky69

where in southampton do you train? you ever trained at calmore gym?

smithy26

ive trainned every where mate, zone in town for 6 years, club halcyon, weights room , heath club in west end, im at pure gym in town at the moment, never been to calmore is that where u train.

__________________
5ft 8 - 14 .3 stone
d/l - 200kg
b/p - 140kg
squat - 140kg
goals - 15.5 stone

link to bulk journal


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trickymicky69

yes mate. proper spit and sawdust gym but its nice and friendly with some big, helpful guys (mixture of pls and bbers) and a laidback attitude to other people.
hows the weights room in pure? where is it in town?

smithy26

well my mate works in there and he's at the british finals in october, so its handy to train there as he can help me alot. The gym is down by kingsland , opposite the park. Near debanhams .Its a small place but very spit and saw dust too

__________________
5ft 8 - 14 .3 stone
d/l - 200kg
b/p - 140kg
squat - 140kg
goals - 15.5 stone

link to bulk journal


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phase2phase

Dont forget bud its changed its name since Nathan owned it. Its now called Kingsland gym.

smithy26

right breaky today

meal 1

4 x boiled eggs
6 x weetabix with nat honey
1 x tea
2 x liv 52 2 x fish caps 2 x multi vits

meal 2

2 scoops of muscle milk
5 g creatine


meal 3

2 x chicken breast, sweet potatoe, grated cheese


trainning today back/tricepts


wide grip chins 3 x12
one arm row 1 x 12 @ 30 kg
2 x 8 @ 40kg
lait pull downs 3 x 12 at 8 plates

tricept pull down 3 x 12 at 7 plates

close grip bench 3 x 12 @ 60 kg

kick backs 3 x 12 @ 15 kg

pwo shake

meal 4

went to a barbe -q

3 x chicken wings
2 x jacket pot
olives
salade
glass of white wine

work at 10

meal 5

7 x weetabix with nat honey

meal 6

2 x scoops of muscle milk
5 g creatine

__________________
5ft 8 - 14 .3 stone
d/l - 200kg
b/p - 140kg
squat - 140kg
goals - 15.5 stone

link to bulk journal


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smithy26

right days off from trainning this weekend. ( will update through the day)

breaky today (7.00)

cheat meal
2 x fried egg and bacon sandwich
1 x tea

meal 2 (9.00)

7 x weetabix with natural honey
2 scoops of muscle milk
2 x fish caps , 2 x liv 52 , 2 x multi vits
5g creatine

meal 3

chicken with rice and veg in sweetsour sauce

snack 3 x rice cakes with cottage cheese

meal 4

2 x scoops of muscle milk

meal 5

pizza

__________________
5ft 8 - 14 .3 stone
d/l - 200kg
b/p - 140kg
squat - 140kg
goals - 15.5 stone

link to bulk journal


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niemiec78

hi bud you need to have protein with every meal eg every 2-3 hours . not just carbs on there own & may be add some peanut butter to last meal for essential fats . if you need any more advise just ask me bud thats what im here for

smithy26

cheers mate, il revise my diet, see u in the morning mate

__________________
5ft 8 - 14 .3 stone
d/l - 200kg
b/p - 140kg
squat - 140kg
goals - 15.5 stone

link to bulk journal


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smithy26

right sunday morning off to hayes for the show, il eating out all day so il post up 2night.

meal 1

1 x tea
7 x weetabix with nat honey
whey shake

basicly eat junk allday

__________________
5ft 8 - 14 .3 stone
d/l - 200kg
b/p - 140kg
squat - 140kg
goals - 15.5 stone

link to bulk journal


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smithy26

ok monday today

woke

100g oats with natural honey
2 scoops of muscle milk
5 g creatine

shoulders / delts today ( should be legs but still got twinge in back)

reverse delt raises (bent over)
1 x 8 @12.5 kg db
1 x 8 @15 kg db
1x 8 @ 12.5 kg db

reverse delt raises (inclined bench )

3 x 8 @ 12.5 kg

laterial raises

3 x 8 @ 15 kg

shoulder press

1 x 8 @ 60 kg
1x 8 @ 80 kg
1 x 7 @ 80 kg

shrugs

3 x 12 @ 120 kg

up right rows

3 x 12 @ 50kg

pwo recovery shake
5 g creatine

meal 3

sweet potatoe mashed with tuna and sweetcorn and cheese
2 x fish caps 2 x liv52 2 x multi-vits

meal 4

200g steak
100g brown pasta
100g mixed veg

__________________
5ft 8 - 14 .3 stone
d/l - 200kg
b/p - 140kg
squat - 140kg
goals - 15.5 stone

link to bulk journal


To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.