Leinster Open results:
Squat 225kgs (15kgsPR)
Bench 135kgs
Deadlift 240kgs
Total 600kgs (15kgsPR)
Disappointed with the bench, could lockout 140. it's time to HAMMER my lockout!
EXTREMELY pissed off with the deadlift. i took 250 for a ride, locked it out, but the bloomin thing slipped out of my hand! i suppose it's not the worst thing because i wasnt expecting it to budge so i know its there in future.
anyway: http://youtube.com/watch?v=Dgm0jK0dX0A
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Tuesday, July 29, 2008
Friday, July 25, 2008
Weigh in + rehydration
So last night i drank a mug of tea before bed. Pissed during the night and once in the morning.
Weigh in: 74.1kgs (the heaviest ive weighed in yet)
After weigh in: waxy maize with 400ml of water
20mins later: 2 scoops of protein, 1 scoop of porrdige, 500ml of water
Breakfast: sausage, hash brown x 2, Brown toast x 2, fried egg x 2, bowl of special k + milk, 500ml of lucozade.
over the course of the day i will consume waxy maize, turkey, rice, proetin shake and chicken.
tommorow is the big day
Weigh in: 74.1kgs (the heaviest ive weighed in yet)
After weigh in: waxy maize with 400ml of water
20mins later: 2 scoops of protein, 1 scoop of porrdige, 500ml of water
Breakfast: sausage, hash brown x 2, Brown toast x 2, fried egg x 2, bowl of special k + milk, 500ml of lucozade.
over the course of the day i will consume waxy maize, turkey, rice, proetin shake and chicken.
tommorow is the big day
Thursday, July 24, 2008
CUTTING WEIGHT!
This is just a reminder for myself so i know for my next comp what i did to cut my weight.
This competition is a 24hour weigh in and on saturday 26th.
from sunday till wednesday i averaged about 4litres of water a day (not including my protein shakes and coffee and tea and so forth).
WEDNESDAY:
I drank 5 liters. i ate clean on the wednesday and did a small bit of training and after training took 40gs of waxy maize starch, and used the sauna for 15mins, upon leaving the sauna i weighed 76.5kgs ( i dropped 0.2kgs in the sauna). i still continued my water intake prior to the sauna. i took a protein shake. I also had lean ground mince at around 9 with broccoli, green peppers and some pasta sauce.
THURSDAY:
Woke up at 11.30 and ate breakfast at 12.30. i had a bowl of special K and 2 scoops of protein and a coffee. i stopped drinking liquids after this. later on at 4 i had 100g of protein and 1 baby potato and a mouthful of water. At 9pm i weighed 75.5kgs on my home scales which is similar to the gym scales. after this i ate a breast of boiled chicken, a glass of water, 3 tea spoons of Peanut butter and another moutful of water. weight currently stands at 75.6ish Kgs.
i will have a few hot showers and weigh in at 10am friday morning.
This competition is a 24hour weigh in and on saturday 26th.
from sunday till wednesday i averaged about 4litres of water a day (not including my protein shakes and coffee and tea and so forth).
WEDNESDAY:
I drank 5 liters. i ate clean on the wednesday and did a small bit of training and after training took 40gs of waxy maize starch, and used the sauna for 15mins, upon leaving the sauna i weighed 76.5kgs ( i dropped 0.2kgs in the sauna). i still continued my water intake prior to the sauna. i took a protein shake. I also had lean ground mince at around 9 with broccoli, green peppers and some pasta sauce.
THURSDAY:
Woke up at 11.30 and ate breakfast at 12.30. i had a bowl of special K and 2 scoops of protein and a coffee. i stopped drinking liquids after this. later on at 4 i had 100g of protein and 1 baby potato and a mouthful of water. At 9pm i weighed 75.5kgs on my home scales which is similar to the gym scales. after this i ate a breast of boiled chicken, a glass of water, 3 tea spoons of Peanut butter and another moutful of water. weight currently stands at 75.6ish Kgs.
i will have a few hot showers and weigh in at 10am friday morning.
Sunday, July 20, 2008
Bench
60 x 8
80 x 3
90 x 1
100 x 1
shirt on
110 x 2
120 x 1
130 x 1
incline dumbells
30s 3 x 12
chest supported rows
4 x 12 (last set was drop back)
tate presses
2 x 15
rolling extensions
3 x 12
now: a BIG FAT REST!
80 x 3
90 x 1
100 x 1
shirt on
110 x 2
120 x 1
130 x 1
incline dumbells
30s 3 x 12
chest supported rows
4 x 12 (last set was drop back)
tate presses
2 x 15
rolling extensions
3 x 12
now: a BIG FAT REST!
Friday, July 18, 2008
DEADLIFT!
70 2 x 6
120 x 5
145 x 3
165 x 1
185 x 1
205 x 1
225 x 2 (PR)
Speed pulls
130 6 x 1
shrugs
100 4 x 12
chins x a billions
abs slings
4 x 12
120 x 5
145 x 3
165 x 1
185 x 1
205 x 1
225 x 2 (PR)
Speed pulls
130 6 x 1
shrugs
100 4 x 12
chins x a billions
abs slings
4 x 12
Thursday, July 17, 2008
Upper body accessory
dumbell bench
10 x 30
20 x 20
30 2 x 12
40 x 12
Kroc rows
worked up to 40 bells x 15 each side.
pushdowns
3 x 20
bi curls & 2 sets of concentration curls
cardio x 16mins
10 x 30
20 x 20
30 2 x 12
40 x 12
Kroc rows
worked up to 40 bells x 15 each side.
pushdowns
3 x 20
bi curls & 2 sets of concentration curls
cardio x 16mins
Tuesday, July 15, 2008
SKWAT!
140 x 3
160 x 2
180 x 1
200 x 1 (this is my opener)
leg extensions
4 x 12
pull throughs
4 x 12
abs
4 x 12
cardio x 15mins
happy here the squats were powerful
160 x 2
180 x 1
200 x 1 (this is my opener)
leg extensions
4 x 12
pull throughs
4 x 12
abs
4 x 12
cardio x 15mins
happy here the squats were powerful
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