21/12 update

100 burpess during off day took 11min 30s to complete (including rests)
Aim is to do it in 10 minutes by the end of the week.

Activity	Weight (kg)	Sets	Reps
Squats	25	1	30
Standing military press	20	1	30
Hanging leg raises	body	1	30
Dumbbell curls	8	1	30
Bench Press	25	1	30
Dead lift	25	1	30
Leg extensions	30	1	30
Lat pulldown	30	1	30

Increased the weights since the initial guesses. Might need to do a bit more readjusting later, but so far so good.

Next week i will increase the reps to 40.

P.S Lactic acid... it burns!

New routine

I've sufficiently bulked up enough now. weighing in at 77kg. going to start cutting

hopefully i can maintain my calorie intake so i dont lose too much muscle.

NEW ROUTINE IS AS FOLLOWS

Each activity i will only do 1 set of, with 1 minute rest between sets, rep of 30.

LOW WEIGHT 30% of my 1RM ( one rep max), HIGH reps.

Activity	Weight (kg)	Sets	Reps
Squats	20	1	30
Standing military press	15	1	30
Hanging leg raises	body	1	30
Dumbbell curls	8	1	30
Bench Press	20	1	30
Dead lift	20	1	30
Leg extensions	20	1	30
Lat pulldown	20	1	30

Routine done day on day off, with the rest day doing 100 burpees.
example would be, monday routine, tuesday 100 burpees, wed routine... etc

Btw i havn't started this yet, just planned it out now, will attempt it after i post. haha ... im gonna die.

The last two exercises are with a machine, lat pulldowns are like pullups but... easier.
This is supposed to cut down on as much fat as possible while maintaining your muscle. 6 weeks of this should have me a lot more ripped, esp since i put on a bit of fat during my bulking period.

Will upload pic of myself after 6 weeks bulking later this week.

KEV WHEN U GET BAK TO MELB IM FORCING MY BULK ROUTINE ONTO YOU SKINNY!

13/12/2010 update

been a while so...

Activity	Weight (kg)	Sets	Reps
Squats	70	3	7
Lat pull	body+7.5kg	2	7
Chin ups	body+10 kg	2	5
Push ups	body + 35kg backpack	3	7
Deadlift (Romanian)	70	4	7
Standing military press	50	3	4
Dips	body	2	7

Ripped my bag while doing chinups... sooo.... sad face

Standing military presses seem to get harder and harder to do for some reason. I've also noticed i've lost a lot of flexibility in my arms =/ Time to stretch more i guess.

Current mood: Depressed.

HGH + photo update

Further research on this product HGH reveals...

·         Increased muscle mass with a subsequent increase in metabolic rate.

·         Body fat reduction

·         Lowered “bad” cholesterol levels

·        ********** Enhanced sexual performance

·         Faster recovery from exercise and improved sleep

·         Increased bone density

·         Hair re-growth and younger looking skin

·         Greater energy and improved outlook and moods

Thought i'd like to draw attention to that... I apparently own some variant of viagra.
...
...


Onto the training.


Quads where in pain from a 10 minute HIIT session the day prior in which i got home and literally ko'd in bed, just went home n fell asleep from exhaustion.

Workout

20 burpees to warm up instead of a light jog
5 minutes skip


elipted squats from usual training

Activity	Weight (kg)	Sets	Reps
Squats	50	skipped	skipped
Lat pull	body+5kg	2	7
Chin ups	body+5kg	2	7
Push ups	body + 30kg backpack	3	7
Deadlift (Romanian)	70	4	7
Standing military press	50	3	4
Dips	body	2	7

I can finally do dips quite easily, should start adding weight soon. Same with the chinups and lat pulls.

3 more weeks of this until i start a new workout routine primarily focused on cutting fat without cutting too much muscle.


PICTURE UPDATE

Kevin reminded me i havn't uploaded anything lately so...

I realise its pretty stupid of me to keep taking front shots, im not trying to workout to get my abs, im trying to pack on weight/muscle mass, next time i'll take a shot from the side on.

Me tensing the fk up coz.... i havn't taken a tensed up picture, i wondered what it would actually look like.

P.s: FKN WEIGH 75-76kg atm!!! Looking forward to starting my fat cutting program in 3 weeks hopefully i will only drop a kg or 2 and not anymore, going to lose a tiny bit of muscle mass in the progress but... oh wells, the before and after pictures would turn out better at least.

Jeez this actually seemed more like a blog post... fk i am bored right now, weather is horrible. BRING ON THE BEACHH