Big Guns Log!

[Big_Guns_Lance]

Ok back to logging now, been slacking

Took the workout easy this day because I hadn't eaten that much and my strength levels were pretty low.

BACK

Hammer pulldowns-
90kg X 12 res WU
90kg X 12 reps WU
150kg X 10 reps

BB rows-
60kg X 12 reps WU
100kg X 6 reps

Seated cable row-
45kg X 12 reps WU
90kg X 8 reps

Deadlifts-
60kg X 12 reps WU
100kg X 10 reps WU
180kg X 4 reps

 

[lorri_01]

strong back dude infact all of your sessions are strong how long you been doing hit for?

 

[Big_Guns_Lance]

24/10/08-DELTS, TRAPS, TRICEPS

DELTS

Standing behind the neck press-20kg X 12 reps WU
30kg X 12 reps WU
60kg X 8 reps

Seated lateral raises-
20lb X 12 reps WU
35lb X 8 reps
25lb X 5 reps (dropset)

One-arm cable lateral raises-
20lb X 12 reps WU
40lb x 10 reps
30lb X 4 reps (dropset)

TRAPS

BB shrugs-
60kg X 12 reps WU
140kg X 10 reps
100kg X 8 reps (dropset)

TRICEPS

Tricep pressdown-
25kg X 12 reps WU
50kg X 8 reps
30kg X 6 reps (dropset)

Lying tricep extension-
30kg X 12 reps WU
45kg X 4 reps and 3 forced reps

 

[PrinceVegeta]

Sessions look solid dude!! nice standing behind the neck press!!

 

[tkD]

both sessions look good Lance, keep it up and stop slacking

 

[DriDDeRz]

Very nice shoulde workout bro with some great numbers and weight you are pushing and a nicel laid out and not going overboard with exercises with shoulders, Which i like, same with triceps, i see some people do like 12 - 15 sets just on triceps thats crazy

good workout bro

 

[El Freako]

Taking it easy?

BACK

Hammer pulldowns-
150kg X 10 reps

BB rows-
100kg X 6 reps

Deadlifts-
180kg X 4 reps

DELTS

Standing behind the neck press
60kg X 8 reps

I'd hate to see what happens when you really get into your workout then.

 

[MarkoKoo]

Good back workout and that behind the neck press is really good.

 

[Lionheart]

Strong rows and presses bro.Keep it up fool

 

[Natzo]

heavy BNP !

I tried it too this week and i'm gonna keep it! I found the right posture to do it the safe way, and it feels like a great exercise to grow big delts!


keep it coming!

 

[Big_Guns_Lance]

strong back dude infact all of your sessions are strong how long you been doing hit for?

Thanks man Ive been doing HIT for about 1 and a half years

 

[Big_Guns_Lance]

Sessions look solid dude!! nice standing behind the neck press!!

Thanks matey

both sessions look good Lance, keep it up and stop slacking

Thanks as always tkD...Don't worry I won't slack again

Very nice shoulde workout bro with some great numbers and weight you are pushing and a nicel laid out and not going overboard with exercises with shoulders, Which i like, same with triceps, i see some people do like 12 - 15 sets just on triceps thats crazy

good workout bro

Thanks Dridd, yeh man, I see it all the time in my gym, its crazy and pointless to do that much for triceps O well, whatever floats there boat

Taking it easy?

Quote:
BACK

Hammer pulldowns-
150kg X 10 reps

BB rows-
100kg X 6 reps

Deadlifts-
180kg X 4 reps

Quote:
DELTS

Standing behind the neck press
60kg X 8 reps



I'd hate to see what happens when you really get into your workout then.

What I meant was that I didnt use any intensity techniques in these workouts, next week that will be different, I assure you

Good back workout and that behind the neck press is really good.

Thanks Marko

Strong rows and presses bro.Keep it up fool

Thanks big man, just trying to catch up to you!

heavy BNP !

I tried it too this week and i'm gonna keep it! I found the right posture to do it the safe way, and it feels like a great exercise to grow big delts!


keep it coming!

Thanks matey

I'm glad you've found the right groove for the exercises, it's great

 

[Big_Guns_Lance]

My Diet

I thought I should post up my diet so you guys can see what I eat daily...

Diet Plan

3000kcals daily amount (approx)
Split approx in the ratio of;
55% Carbs
30% Protein
15% Fats

Meal one-
100g oats in water
Carbs=60g Protein=11g Fats=8g
5 eggs, 2 yolks scrambled
Carbs=Nil Protein=25.5 Fats=10g
1 banana (Approx 100g)
Carbs=23g Protein=1g Fats=0.3g
Multivitamin/mineral pack
5 peptide bond amino acid tablets
Protein=2.5g

Total=Carbs=83g Protein=40g Fats=18.3g

Meal two-
100g ultra fine Scottish oats
Carbs=70g Protein=8g Fats=7.4g
Pro peptide (whey/casein)-44g serving
Carbs=4.4g Protein=30.8g Fats=1.7g

Total=Carbs=74.4g Protein=38.8g Fats=9.1g

Meal three-
Tuna sandwiches-
5 pieces wholemeal bread
Carbs=64g Protein=14g Fats=4g
1 tin of tuna in springwater
Carbs=Nil Protein=30g Fats=0.5g
5 peptide bond amino acid tablets
Protein=2.5g

Total=Carbs=64g Protein=46.5g Fats=4.5g

Meal four-
110g ultra fine Scottish oats
Carbs=70g Protein=8g Fats=7.4g
Pro peptide-44g serving
Carbs=4.4g Protein=30.8g Fats=1.7g
5 peptide bond amino acid tablets
Protein=2.5g

Total=Carbs=74.4g Protein=38.8g Fats=9.1g

Meal five-
60g Dextrose
Carbs=60g
Pro peptide-32g serving
Carbs=3g Protein=22.5g Fats=1.5g

Carbs=63g Protein=22.5g Fats=1.5g

Meal six-
350g baked potatoes
Carbs=60g Protein=6.3g Fats=0.35g
100g broccoli
Carbs=1.8g Protein=4.4g Fats=0.9g
150g chicken breast
Carbs=Nil Protein=32.7g Fats=4.8g
5 peptide bond amino acid tablets
Protein=2.5g

Total=Carbs=61.8g Protein=45.9g Fats=6.05g

Total of the day;
Carbs=420.6g
Protein=232.5g
Fats=51.45g

Total Calories= 3075.45

 

[PrinceVegeta]

Looks good man! a lot of quality food!

 

[Hypocrisy86]

Awesome Meal plan man,
some very good quality grub in there.

 

[Rocky]

Looks like you've got your meal plan well sorted. Those last sessions were great. As has already been said the BNP was fantastic.

 

[Big_Guns_Lance]

^

Thanks alot guys

 

[DriDDeRz]

very nice meal plan/diet laid out there on the table bro
great sources of carbs and protein.

reading through it all, actually made me hungry

 

[Big_Guns_Lance]

very nice meal plan/diet laid out there on the table bro
great sources of carbs and protein.

reading through it all, actually made me hungry

Thanks D. Meal plan has gotta be nicely planned, without a plan, you wont get nowhere. And that goes for my training too.

LL at you getting hungry

 

[tkD]

your diet looks good Lance, and you're right you must have a diet plan/training plan and so on, keep it up bro


and yea i'm hungry too
teh chicken breast