Progress shot

[Gary D]

food today

7.30 berocca
8am 50g oats , 25g pro blend, tablespoon Udos
10am 2 large whole eggs, 2 slices rye toast
midday clementine, large salad with teaspoon olive oil
1pm 50g bulgar wheat, parsley, mint , lemon juice, 125g chicken, 25g mixed seeds.
3pm apple, 50g pearl barley, brocolli, 125g chicken
6pm. 2 slices vogel with sunflower-nut-butter
8pm  whatever my girlfriend decides to cook me at hers.
10.45 25g pro blend, teaspoon udos

have stopped adding fat and am filling out a little , muscle memory i guess

[Gary D]

Legs tonight :

Squats 95kgs 10, 10, 10
Leg press 5.5 plates a side  10, 10, 10 non lockout
Lunges 52.5kgs 16, 16, 10
Leg curls 140lbs 10, 10, 10
Leg Extns 150lbs 10, 10, 10 static hold on last rep

[Gary D]

Trained back and Bis today

One arm dumbell row 22.5kgs** 4 x 15, approx 45 secs rest
Close grip lat pull downs (no 8 on stack) 4 x 15 approx 45 seconds rest
T-Bar BOR 25kgs + weight of equipment 4 x 15 approx 45 seconds rest
Shrugs on calve raise machine 190lbs 4 x 15,  45 secs rest
Seated dumbell curls 8kgs 4 x 15 , approx 45 seconds rest

the extra set no probs. 5 sets next session

[Gary D]

Food yesterday

9.30 25g protein blend in water then 50g cooked oats with tablespoon udos
11.30 tin of sardines on 2 slices of vogel with parsley, lemon , cucumber, tomato, wine vinegar, lettuce
2.30 1/2 nox pump
3-4pm trained
4pm 75g Sci-MX Hardcore
5pm cumcumber , corriander, mint, carrot, lemongrass, ginger,rice wine,  olive oil salad.
6pm bruchetta (sourdough bread grilled)  topped with smashed cannallini beans, garlic, rosemary, olive oil
8pm Fillet steak (200g) rolled in juniperberry, rosemary, pepper, cooked rare. served with potatos + celeriac roasted in cream, garlic, parmisan, pepper and sage + steamed cabbage and peas.
--Jordans ''Cobblers Hill'' 2004--
9.30 apple and custard tarte with vanilla icecream (both home made using fructose low GI sugar)
--Canadian Vidal Icewine 2007--
11.30 25g protein blend in milk with teapsoon udos

[Gary D]

Wrist feeling so so much better now. The low weight , high reps phase of UHT has been perfect rehab for my left arm. I can manage press-ups now with only minor discomfort. Looking forward to slowly increasing poundages again.

My bodyweight is about 74kgs with abs very blurred and noticable fat on lower back and hips, Ive added 1/2 inch to my chest in the past 3 weeks and 1/4 of an inch to my left forearm and bicep. Right arm is still noticably bigger but the divide is reducing. Muscle memory is great    !

Not going to try and shift any fat until May/June, this is clean bulk phase.  no cheats during the week just more healthy food....

[SCOTTGALTON]

all going really well for you mate. Really impressive

[Gary D]

Thanks Scott, definatley on the up.

Just trained Chest, Shoulders n Tris

Incline bench bar + 12.5kgs 4 sets of 15 with 45 seconds rest, started to 'twist' on last set 
Seated Dumbell press 12.5kgs 4 sets of 15 with 45 secs rest
Side laterals 8kgs 4 sets of 15 with 45 secs rest
Incline dumbell press 12.5kgs 4 sets of 15
1 arm overhead dumbell triceps 7kgs 4 sets of 15 45 seconds

pumped!  Next session 5 sets of each

[Gary D]

meant to be training legs tonight, however stomach has been making some very strange noises this afternoon, felt a little 'spaced out' too, appetite has been poor.    Better not be coming down with something! 

[Gary D]

Trained legs thanks to Nutrex Hemo-Rage Black, christ on a bike insanely potent, its still hanging on now 3 hours later

Squats  105kg 5 reps
            107.5kg 5 reps
             112.5kg 5 reps
              125kg single

Leg press 7 plates a side + 10 kgs 2 x 5 reps, then 8 reps on last set.
Leg Curls 170lbs+10  3 x 5 reps
Leg Exts  190lbs+10 3 x 5 reps
Toe press on leg press machine 5 plates per side + 15kg 5 x 5
Seated calve raise 5 plates per side + 2.5kg  5 x 5
Standing calve raise machine 280lbs+5lbs 5 x 5

[Gary D]

chest , shoulders n tris tonight

Incline bench bar + 12.5kgs 5 sets of 15 with 45 seconds rest,
Seated Dumbell press 12.5kgs 5 sets of 15 with 45 secs rest
Side laterals 8kgs 5 sets of 15 with 45 secs rest
Incline dumbell press 12.5kgs 5 sets of 15
1 arm overhead dumbell triceps 7kgs 4 sets of 15 then one of 12 45 seconds

6 sets next session

[capers23]

6 sets thats quite alot, I looked at the UHT Site last night, looks quite challenging but worthwhile, I'm gonna give it a blast from the start of next month and see how it goes, cheers.

[Gary D]

rest day today, was needed , work was draining.

Diet was ok

7.30 berocca
8am 50g oats , 25g pro blend, tablespoon Udos
10am 2 large whole eggs, 2 slices rye toast
midday blood orange, large salad with teaspoon olive oil
1pm 50g bulgar wheat, parsley, mint , lemon juice, 125g chicken, olive oil.
3pm apple, 50g pearl barley, brocolli, 125g chicken, olive oil.
7pm. Stir fry with 50g brown rice and 100g chicken
9.30 50g oats , 25g pro blend, tablespoon Udos

need to get some seeds and red meat back in my diet , been lazy with olive oil as main fat source for a week or so.

Legs tomorrow ...with Hemo Rage 

[Gary D]

The gym was busy, humid and stuffy tonight, couldnt breath!

Trained legs

Squats 97.5kgs 10, 9, 6 (very poor last set)
Leg press 5.5 plates a side + 2.5kgs  10, 10, 10 non lockout
Lunges 52.5kgs 16, 16, 14
Leg curls 145lbs 10, 10, 10
Leg Extns 150lbs 10, 10, 10 static hold on last rep

Not the best session, however I missed a meal today due to work so not totally unexpected

[Gary D]

chest , shoulders n tris toDYA

Incline bench bar + 12.5kgs 6 sets of 15 with 45 seconds rest,
Seated Dumbell press 12.5kgs 6 sets of 15 with 45 secs rest
Side laterals 8kgs 5 sets of 15 then one of 13 with 45 secs rest
Incline dumbell press 12.5kgs 6 sets of 15 with 45 secs rest
1 arm overhead dumbell triceps 7kgs 4 sets of 15 then one of 12, then one of 11 45 seconds

done in 42 mins. 

[Gary D]

Food today, struggled eating for some reason

9.30 woke and had a berocca
9.45 30g protein blend
10am 50g cooked oats , tablespoon Udos
12.30 Hemo Rage Pre WO
1pm - 1.45 trained, 7g BCAAs
2pm PWO 75g Sci-MX Hardcore
2.30pm 2 whole Eggs, 2 slices rye bread, blood orange
5.30 huge salad, 7 new potatoes, 100g white fish, tablespoon EVOO
7pm will have 100g basmati rice, 125g chicken, wholemeal pitta bread
10pm will have 30g protein blend, tablespoon Udos