Day 32 - Have You Ever Tried Taking A Jumper Off After Triceps?

It's near impossible haha.

Good ol' chest tonight. Last chest day of phase one, therefore last day of pre-exhausting my pecs and doing piss weak bench press's haha.

Not much to say about this workout, it was pretty stock standard tonight. Weight's still edging up so I'm happy about it. Looking forward to a shower and bed tonight, though.

Legs and delts tomorrow night, had to squeeze them in without a rest day inbetween because Brock and I have pretty hectic weekends planned. I got a bit of a sleep in tomorrow then I'm spending all day tomorrow doing TAFE stuff at work (on my RDO) so I should be nice and rested (and nice and angry) enough to smash legs to make up for last week. Until then...

- Scott

Meal 1 – 2 scoops of whey protein (multi-vitamin, green tea, yohimbe & l-carnitine)

Meal 2 – CNP Pro MR

Meal 3 – 190g tinned salmon with lemon and black pepper

Meal 4 – 190g tinned salmon with lemon and black pepper

Meal 5 – 2 scoops of whey protein

Meal 6 – Post workout shake

Meal 7 – Casein shake

4L+ of water with 4 scoops of xtend

AM cardio – 20mins Brisk Walk

Pre-workout – DY NOXPUMP (multi-vitamin, green tea, yohimbe & l-carnitine)

Pec Fly Machine

13+2 reps with 13 plates (negatives)

9+6 reps with 13 plates (negatives)

Decline DB Bench Press

15 reps with 22.5kg

10+5 reps with 22.5kg (rest-pause)

Incline DB Flys

15 reps with 17.5kg

15 reps with 17.5kg

Cable Pushdowns

15 reps with 11 plates

11+4 reps with 11 plates (rest-pause)

Bench Dips

13+2 reps with body weight

9+2+2+1 reps with body weight (rest-pause)

Overhead Cable Extentions

10+5 reps with 2.5 plates (negatives)

11+4 reps with 2 plates (forced reps)

Post-workout – 2 scoops of whey protein, 80g of dextrose, 5g of creatine, 10g of glutamine

Day 31 - How Bad Do You Want It?

Another rest day today, with a bit of upper abs thrown in in the evening.

Just a normal day really. Really need to spend some time doing some cooking on the weekend, I am struggle to eat properly, well, I'm still not cheating. Maybe I'm being to hard on myself? I'm just feeling bad for not eating at least 5 whole food meals.

Chest and triceps tomorrow. Hopefully Brock has had enough water this time. Speaking of Brock, he sent me this youtube clip the other, it's pretty cool inspirational wise. I'll post it at the bottom.

- Scott

Meal 1 – 2 scoops of whey protein, 1 cup of oats

Meal 2 – CNP Pro MR

Meal 3 – 2 small tins of tuna, 1 wholemeal bun roll, lemon juice, black pepper

Meal 4 – 2 small tins of tuna, 1 wholemeal bun roll, lemon juice, black pepper

Meal 5 – 150g chicken breast

Meal 6 – Casein Pudding

4L of water with 4 scoops of xtend

AM Cardio – 20min Brisk Walk

PM Cardio – 20mins Cross Trainer

Crunches

3 sets of 20 reps

Day 30 - The Big Three-Oh!

Our Last back/biceps workout in phase one! Which means the last time I get to destroy my old friend hyperextentions. We both completely forgot our workout tracker, so we did our best to remember what weight we lifted last week.

Felt better on the wide-grip pulldowns today, really concentrated on my form during the warm up which carried over onto my working sets and really tried to hold form on the seated rows too.

Decided to do hyperextentions before shrugs because the dumbbell rack had about a million people in front of it. I hindsight, it wasn't the smartest idea because you really need a strong lower back to shrug really heavy and I certainly felt weaker heading into shrugs after drilling my 'christmas tree' on hyperextentions for the last time.

Just as we started shrugs, Brock went to get some air because he was feeling sick, so I carried on knowing I didn't need a spotter for shrugs. He came back about 10 mins later, after a spew and I made him go straight into his shrugs.

See, Brock turned up to my house sunburnt today and spewed from dehydration, so I had no sympathy. Just told him to keep drinking his water and finish his sets. After shrugs, he went for another spew while I started on biceps. He came back looking for a nod from me to go home but he still had 2 exercises left. After torturing him on 2 sets of biceps curls, I sent him off to get his shake, because I could see that he was definately cooked. He was very greatfull haha. I doubt he will get sunburnt again any time in the near future.

I finished biceps and we hit the couch to regroup.

Another rest day tomorrow. I used to get annoyed at how much we rest on this program, but lately I've been looking forward to it. And as our workouts are going to get more intense, I think I am going to start craving them haha. Until then...

- Scott

Meal 1 – 2 scoops of whey protein, 1 cup of oats (multi-vitamin, green tea, yohimbe & l-carnitine)

Meal 2 – Subway (6” Roast Chicken on wheat, with letttuce tomato and onion)

Meal 3 – grilled cod fillet, 2 pieces of wholemeal bread

Meal 4 - Subway (6” Roast Chicken on wheat, with letttuce tomato and onion)

Meal 5 – 2 scoops of whey protein (multi-vitamin, green tea, yohimbe & l-carnitine)

Meal 6 – Post-Workout Shake

Meal 7 - Caseine Shake

4l of water with 4 scoops of xtend

AM Cardio – 20mins Brisk Walk

Prework – DY NOXPUMP, 5g of creatine

Wide Grip Pulldowns

15 reps with 12 plates

15 reps with 12.5 plates

Seated Rows

15 reps with 12 plates

15 reps with 12 plates

Hyper Extentions

15 reps with 10kg

15 reps with 10kg

DB Shrugs

15 reps with 45kg

15 reps with 45kg

Cable Curls

9+6 reps with 7.5 plates (negatives)

8+7 reps with 7.5 plates (negatives)

7+8 reps with 7.5 plates (negatives)

Concerntration Curls

15 reps with 5kg

15 reps with 7kg

15 reps with 7kg

Post-workout: 2 scoops of whey protein, 80g dextrose, 5g of creatine, 10g of glutamine

PS  Just realised I've been spelling "dumbbell" wrong for the last 4 weeks, my bad

Day 29 - Getting Fed-Up

Really starting to feel the mental effects of the diet now. My patience is getting smaller, my frustration toward small things is increasing and my urge to head-butt people who annoy me is becoming dangerous. Just gotta take a deep breath...

Back at work today but I'm so exhausted. Could really do with another day in bed. I have the trainee with me tomorrow so I'll be able to fob my work of to her haha. And I really need to pre-cook some food, I'm eating too much Subway. It's not that bad but its still a little proccessed, so I could do better. I just hate the frozen chicken so much haha. Organisation will be the death of me.

Gotta rest up for back and biceps tomorrow afternoon, until then...

AM Cardio – 20mins Brisk Walk

Meal 1 – 2 scoops of whey protein, 1 cup of oats (multi-vitamin, green tea, yohimbe & l-carnitine)

Meal 2 – Subway (6” Roast Chicken on wheat, with letttuce tomato and onion)

Meal 3 – Subway (6” Roast Chicken on wheat, with letttuce tomato and onion)

Meal 4 - Subway (6” Roast Chicken on wheat, with letttuce tomato and onion)

Meal 5 – 150g Chicken Breast (multi-vitamin, green tea, yohimbe & l-carnitine)

Meal 6 – 150g Chicken Breast with a tiny bit of Dijon Mustard

PM Cardio – 20mins Cross Trainer

Day 28 - Just Another Sunday

Boring rest day today, so nothing really to tell.

Still recovering from that flu though, I spent a lot of the day sleeping. Probably sleeping off that leg workout haha.

Other well needed rest day tomorrow, until then...

- Scott

AM Cardio – 20mins Brisk Walk

Meal 1 – 2 scoops of whey protein, 1 cup of oats (multi-vitamin, green tea, yohimbe & l-carnitine)

Meal 2 – CNP Pro MR

Meal 3 – 180g Chicken Breast, medium wholemeal bun, heap of mushrooms

Meal 4 - 180g Chicken Breast, medium wholemeal bun, heap of mushrooms

(multi-vitamin, green tea, yohimbe & l-carnitine)

Meal 5 – 180g Round Steak, heap of mushrooms

Meal 6 – Casein Pudding

PM Cardio – 20mins Cross Trainer

Day 27 - Totally Bowled Over

Big day today. I got a call from a mate who was off to play a charity indoor cricket game to raise money for a disabled cricket team to travel for a comp. I had originally turned down the offer as I knew I was still sick and really had to rest up if I was to smash my legs today. But I ended up giving into temptation and went and played. It was so much fun, I haven't played indoor cricket for years and it felt good to be back out on the carpet. The disabled guys had a great time as well and it probably won't be the last time we play along side them.

After that, I was pretty spent. I got home and sat down to relax for a little bit but just as I did, I noticed Brock had  arrived in my driveway. Didn't realised the time had gotten away from me this badly. So I ripped my cricket clothes off, chucked my gym gear on and off we went.

I was in no mood to workout today. I was tired, I wasn't feeling strong, I just wanted to lie down. But as I've said before, I have a job to do. So I sucked it up and started hitting my delts.

Side raises increased a little this week. Not the weight, more the amount of swinging in my action. Once I start to fail, I use my whole body to swing the weights up and concerntrate on the negative movement. Only because Brock isn't strong enough to help me up on the exercise.

Really pumped myself up for front raises and ended going up a weight. I tried left then right alternating this week where I have been doing 5 a side up to 15 each arm. But I found I like the straight left-right better, so I'm going to sick to it.

Went up on weight on DB shoulder press as well. Really struggled on the second set but I got the reps out then went straight to warming up my legs.

I hit the leg extension pretty hard today to make up for last week where I chickened out. I'm slowly getting better at putting the pain aside and concentrating on getting the set done, this really helps with leg extensions as they are easily the most painful exercise I've done, especially 20 reps.  I typically unhinged myself from the thing and fall in a heap on the floor but I couldn't even do that this week.

I was so exhausted by the time I had gotten to leg curls that I could of easily packed up and left. But I gave it everything I had left, which wasn't much but I did them damage I needed to do.

Leg press was the last exercise as there was no time for calf raises today (once again). I went significantly under-weight on the exercise and felt very light headed and absolutely exhausted. So Brock pumped me up and I knocked my sets out and head home to a post-workout shake that last about 4 seconds in the bottom of my shaker cup before it was deep within me.

I went and had a shower and a lie down and felt great after about an hour of deep breathing and listening to the football on the radio. 

I learnt my lesson today.  Whether I learn from it. is another question haha.

Just a plain ol' rest day tomorrow. So, until then...

- Scott

Meal 1 – 2 scoops of whey protein, 1 cup of oats (multi-vitamin, green tea, yohimbe & l-carnitine)

Meal 2 – 150g salmon fillet, 120g Brown Rice

Meal 3 – Subway (6” roast chicken on wheat, letttuce, tomato, onion)

Meal 4 – Post-workout shake

Meal 5 – 200g round steak, heap of mushrooms and a tablespoon of soy sauce

Meal 6 – casein pudding

6l+ of water with 6 scoops of xtend and 40g glutamine

AM Cardio – 20mins brisk walk

Pre-workout: NOXPUMP (multi-vitamin, green tea, yohimbe & l-carnitine)

DB Side Raises

10 reps with 10kg

15 reps with 12.5kg (swung 6 reps up)

DB Front Raises

15 reps with 12.5kg

15 reps with 15kg (rest-pause)

DB Shoulder press

2 sets of 15 with 20kg

Leg Extensions

20 reps with 8 plates

20 reps with 9 plates

Leg Curls

9 reps with 12 plates then 6 reps with 10 plates

15 reps with 11 plates

Leg Press

1 set of 15 with 200kg

1 set of 15 with 240kg

Post-workout: 2 scoops of whey, 80g of dextrose, 5g creatine, 10g glutamine

Day 26 - I Got The Bird Flu, But I Ain't No Chicken

Can not believe how well I'm feeling this morning! I've never started to recovered from the flu this quickly before. I'm not sure if it was all the extra glutamine, all the water and BCAAs, getting the Tamiflu early or just getting some well needed rest but I woke up feeling so much better, not 100% but better.

So I got in meal one and headed to the gym for cardio. It felt good getting a sweat on by actually doing something, considering I'd been laying in bed sweating like a pig for the last 24hrs until my fever broke early this morning.

Once I got home from cardio, I knew I'd be able to complete a workout this afternoon so I messaged Brock and hit the couch to rest up and watch my new favourite form of entertainment, National Geographic Documentaries, specifically Megafactories. I've watched about 10 over the last 2 days haha.

So after my third meal, we hit the gym. Not expecting much, I really surprised myself going up on weight on most exercises and significantly going up on all triceps exercises. Once again, not sure what it was but I nailed it.

When I got home from the gym, I got a call from the doctor that the results of my nasopharyngeal swab test came back confirming that I have Influenza A. Which was good to know I guess haha.

But now, its time for a shower, meal 5 and an early bed time. Legs and delts tomorrow so I'll need to be well rested for that. Until then...

- Scott

Meal 1 – 2 scoops of whey protein (multi-vitamin, green tea, yohimbe & l-carnitine)

Meal 2 – small salmon fillet, 120g brown rice

Meal 3 – CNP Pro MR

Meal 4 – Post-Workout Shake

Meal 5 – 200g round steak with mushrooms and soy sauce

4L+ of water with 4 scoops of xtend and 40g of glutamine

AM cardio – 20mins Elliptical Machine

Pre-workout – DY NOXPUMP

Pec Fly Machine

16 reps with 12.25 plates

13+3 reps with 12.25 plates (negatives)

Decline DB Bench Press

7+8 reps with 25kg (rest-pause)

18 reps with 22.5kg

Incline DB Flys

15 reps with 15kg

15 reps with 15kg

Cable Pushdowns

15 reps with 9.5 plates

20 reps with 10 plates

Bench Dips

15 reps with body weight

13+2 reps with 10kg (drop set)

Overhead Cable Extentions

18 reps with 2 plates

11+4 reps with 2.5 plates (negatives)

8+7 reps with 2.5 plates (negatives)

Post-workout – 2 scoops of whey protein, 80g of dextrose, 5g of creatine, 10g of glutamine

PS I just remembered I put 5g of creatine in my pre-workout today to help drag me through the workout, I wonder if that's what gave me that bit of energy on triceps?

Day 25 - Sick As A Dog

Woke up this morning wanting to die. I felt so terrible. It was a struggle to get out of bed just to get some food into me let alone do cardio, the only reason I did get out bed is because I need to pee for the 30^th time that night. So I had meal one and went straight back to bed.

Eventually got out of bed for meal 2 and headed to the doctors. I requested that the doctor put me down but he wasn't too keen on the idea and after a few tests, he diagnosed me with the influenza. AGAIN!   I seem to get this every year and every year it almost kills me. This didn't give me a lot of confidence that I'd be back in the gym any time soon because last time, I was in bed for 5 days. But I had a job to do so I continued to drink my body weight in water, BCAA's and glutmine, got some strong pain killers so I could sleep, took the prescribed Tamiflu then got into bed and hoped everything would be ok in the morning.

I told Brock there'd be no chance of me being at the gym today so we pushed chest and tris back to tomorrow. Until then...

- Scott

Meal 1 – 2 scoops of whey protein, 1 cup of oats

Meal 2 – CNP Pro MR

Meal 3 - CNP Pro MR

Meal 4 – small salmon fillet, 120g brown rice

Meal 5 - ½ scoop of whey protein, ½ scoop of casein protein

Meal 6 - ½ scoop of whey protein, ½ scoop of casein protein

8L of water with 8 scoops of xtend and 80g of glutamine

No cardio

Day 24 - I've Hit A Ton!

Some pretty cool news to start off with today. Last night I hit 1000 views! Never expected this to get so big, especially only after 24 days. But watching the page views go up and up every day reminds me there are people reading which helps me to stay on track.

Some pretty annoying news now. I went home from work early today, sick. Very annoying. Last time I failed this dieting business was when I got sick, so I knew I wasn't going to make that mistake again. I just had to put my head down and keep on pushing though it.

I've got a doctors appointment tomorrow (mainly so I can get a medical certificate because my night jobs will have to be cancelled), until then I'm going to rest as much as I can, increase my glutamine intake (which helps boost your immune system) and drink plenty of water. I'll hopefully be able to shake it by tomorrow afternoon because its chest and triceps day.

The hardest thing I found last time was keeping my diet up. Once again, I didnt feel like eating anything but “comfort food” if I felt like eating at all. So instead of giving into temptation, I relied on protein shakes to get me through. Which isn't the best thing to do but its better than cheating or missing a meal.

I hoped into be at around 3pm and got some solid sleep in before cardio but found it really hard to get to sleep because everything hurt. My back was sore, my quads ached and I had a headache. After a little bit of sleep, Brock bashed on my door and we headed of to the gym.

After I got home, I had a shower and hoped back into bed, feeling even worse than before. Not looking forward to what the next few days are about to throw at me, I got some sleep. Hopefully the doctor will give me some wonder-drug and I'll be right for my workout tomorrow. Until then...

- Scott

Meal 1 – 2 scoops of why protein, 1 cup of oats (multi-vitamin, green tea, yohimbe & l-carnitine)

Meal 2 – 150g chicken, 150g brown rice, 1 tablespoon of soy sauce

Meal 3 – Grilled cod fillet, 3 sliced of wholemeal bread

Meal 4 – CNP Pro MR

Meal 5 – half scoop of whey protein, half scoop of casein protein (multi-vitamin, green tea, yohimbe & l-carnitine)

Meal 6 - half scoop of whey protein, half scoop of casein protein

8L of water with 8 scoops of xtend and 40g of glutamine

AM cardio – 20min brick walk

PM cardio – 20min stationary bike

Day 23 - Back Once Again

Big back night tonight. I had a MR shake for the meal before the workout so my stomach was empty. This helped me get the most out of my pre-workout because I was pretty tired from the night before and really wanted to smash my back. Also, I got some double-loop lifting straps the other day and got to try them out for the first time tonight and man they made a difference! They take everything off you fore-arms to the point where you don't even have to hang on to the bar! The pull-down bar at the gym has rubber grips so you can't tighten single loop straps so its hard to destroy your back without you grip failing first but this solves everything. Well not everything, I need to be conscious that my grip weaken if I used the straps for every set, so I only use them for working sets.

Nailed shrugs again. Really looking forward to having “neck-pillow” traps, so I can just lean my head over and have a little sleepy haha. I also noticed during shrugs that my upper body is starting to lean out. I'm not looking as wide as I was at the start which was a bit of motivation.  My mid-section still needs a LOT of work though haha.

Smashed biceps too. Quadruple drop sets on cable curls for the last set. They were fried by the time I got to concentration curls so I just went light and concentrated on squeezing the life out of them. Still failed at around 12 or 13 reps and had to force the rest of the reps out.

We also caught up on calves which we missed the other day because the gym closed haha

Met up with my Mum and Dad after the workout, it was good to see them and have a bit of a vent about my night work. I only have 4 nights left and plan on taking an extended break from them because it's getting too hard to make it through the night and it has to be taking a toll on my recovery which could lead to over-training or even worse, getting sick.

Rest day and upper abs tomorrow. So I'll hit the road early tomorrow morning then gym in the PM then straight into bed to rest before work again at 11pm. Until then...

- Scott

Meal 1 – 2 scoops of whey protein, 1 cup of oats (multi-vitamin, green tea, yohimbe & l-carnitine)

Meal 2 – 200g flathead fillets, 150g brown rice

Meal 3 – CNP Pro MR shake

Meal 4 – Post work-out shake

Meal 5 – Casein shake

4l+ of water with 4 scoops of xtend

A.M Cardio – 20mins cross trainer

Wide Grip Pulldowns

17 reps with 11 plates

15 reps with 12 plates

Seated Rows

17 reps with 11.5 plates

15 reps with 12 plates

DB Shrugs

20 reps with 40kg

15 reps with 45kg

Hyper Extentions

15 reps with 5kg

8 reps with 10kg, 5 reps with 5kg, 3 reps with body weight (drop set)

Cable Curls

15 reps with 7.5 plates

15 reps with 7.5 plates

9 reps with 8 plates, 5 reps with 7 plates, 4 reps with 6 plates, 3 reps with 5 plates

Concerntration Curls

15 reps with 8kg

15 reps with 6kg

Standing Calf Raises

15 reps with 40kg, 15 reps with body weight

15 reps with 40kg, 15 reps with body weight

Post-workout: 2 scoops of whey protein, 80g dextrose, 5g of creatine, 5g of glutamine

Day 22 - Week 4 Begins...

Another rest day today and it didn’t start off great.  Completely forgot my meals for the day and only realised 30mins in to my trip to work.  So I got Subway for meal 2 and nipped home on the way to my first job to grab the other meals.  Still struggling to eat chicken, even with soy sauce.  Not to worry though, I just have to keep shovelling it in and remember why I’m doing it.

Got hit up by the boss at work today as to why I’m taking so long with my night work.  I've had a few "after 8am" finishes in the last couple of weeks.  I explained to him that I’ve changed my diet and am finding it hard to stay awake without coffee, chicken nuggets, cheese burgers and biscuits (what I used to eat during night work).  I’m getting the physical work done, I’m just too tired to drive home and complete my paper work mistake free and end up sleeping so I can get home alive (which is my number one priority).  I’m pretty sure he just thinks I’m scamming over time so I don’t expect to be working nights for too much longer.  Which is a win for my recovery and health in general but a loss for my bank account.  You win some, you lose some.

So I’m currently doing my best to stay awake all night tonight though. I might even grab a coffee to help get me through.  And I hope I get enough sleep to be fresh for back and biceps tomorrow afternoon. Until then…

- Scott

Meal 1 – 2 scoops of whey, 1 cup of oats

Meal 2 – Subway (6” roast chicken on wheat with lettuce, tomato, onion and capsicum)

Meal 3 – 150g chicken breast, 150g brown rice with soy sauce

Meal 4 – Cod fillet, Medium Wholemeal Bread Roll with lemon juice

Meal 5 – 1 cup liquid egg whites with soy sauce

Meal 6 – 150g round steak with soy sauce and black pepper

4l of water with 4 scoops of xtend

AM Cardio – 20min brisk walk

PM Cardio - 20min cross trainer

  

Day 21 - There's A New Sheriff In Town!

What a win for Phil “The Gift” Heath!  There was no doubt Phil was ever going to lose this one, as soon as Jay Cutler got on stage last night, you could see he was going to struggle to hang on to his Olympia reign.  Jay did come out looking better for the finals tonight and Phil had lost some condition but Phil still was a lot better.  And hats off to Jay for his sportsmanship and for losing so gracefully.  It was a little "bromantic" don't you think? haha

As most of today was spent watching the Olympia, I haven’t got a lot to add.  I cooked up 2kg of chicken and some rice to get me through the week, but that’s about as exciting as it got.

Another rest day tomorrow so, until then…

Meal 1 – 2 scoops of whey, 1 cup of oats

Meal 2 – CNP Pro MR

Meal 3 – Orange Roughie fillet, 150g brown rice

Meal 4 – Orange Roughie fillet, 150g brown rice

Meal 5 – 200g Round Steak

Meal 6 – Casein Pudding

4l of water with 4 scoops of xtend

AM Cardio – 20min brisk walk

PM Cardio - 20min brisk walk

  

Day 20 - Happy Birthday Amy!

As the title suggests, it was my friend, Amy's birthday today.  So a few of us had lunch together to celebrate and as everyone went to town on a bunch of deep fried goodness, I sat there eating my fish and rice and didn't even feel like I was missing out. I knew that I had a job to do and that touching any of the greasy food would set me back. And the though of eating that stuff didn't even cross my mind, which was good.

Meal 1 - Oats and Whey.  Decided against blending it this morning for a bit of a change

But because we had lunch and I had to squeeze in a legs/delts workout before the gym closed, I didn't even get to see any of the Mr Olympia which was disappointing. Not that I'd rather watch Olympia than celebrate my friends birthday so please don’t think that, Amy. I did get to see some of the bikini and fitness girls as well as the Ms Olympia. Congrats to Iris Kyle on her 7^th Ms Olympia, she blew the pack away.

So I'm sitting here, just finished meal 5, waiting for the Olympia Pre-Judging replay to become available on BB.com. I'm trying to watch the pre-judging pre-show but it isn't loading and I'm guessing thats because of the high level of traffic on the site. Come on America, go to bed so I can watch the replay! Haha

AM Cardio.  It was 30 degrees at 9am today, got a great sweat on!

So yeah, legs and delts today, always a big day. And I made the mistake of thinking the gym closes at 5pm on Saturday when it closes at 4. So when I arrived at 3, I knew we had to get in, smash it and get out. Started with delts and as always, pre-exhausting before finishing them with DB shoulder press. Still going up in weight on shoulders which is great, I really struggled with the 12.5kg side raises, so I swung the weight up, concentrating on the negative motion to fatigue my delts.  With shoulders dead, we went straight on to legs.

After going back through the book, I realised we were supposed to be doing 20 reps on leg extention, not 15. With this in the back of my head I psyced myself out, knowing that it was going to burn uncontrollably. I almost halved the weight to 4 plates and end up finding that weight pretty easy. After the 2^nd second set, I decided to do another set to punish myself for wussing out and I still easily nailed 20 reps with 6 plates. Knowing this, it meant I had to kill leg curls and leg press, which I did. Hit PB's on both and destroying my legs on the press. On my third set of leg press, I chucked 280kg up and on the 8^th rep, my legs gave way but I was saved by the little safety catch thing. If it wasn't for that, I would have been in a world of pain haha. They gym was shut by the time I started my last set of leg press so we were forced to skip calf raises.

620lb Leg Press.  It sounds a lot bigger when you say it in pounds haha

Another rest day tomorrow. But I gotta cook some food up for the coming day. I'm going to cook for the week this time so I don't have to freeze so much and hopefully, this will make my food a bit more enjoyable (and A LOT quicker to cook). And to vent a little bit, I HATE cooking days.  Until then...

Meal 1 – 2 scoops of whey protein, 1 cup of oats (multi-vitamin, green tea, yohimbe & l-carnitine)

Meal 2 – 2 scoops of whey protein, 1 cup of oats (I was running late)

Meal 3 – 180g Basa fish fillet, ¾ cup of brown rice

Meal 4 – Post-workout shake

Meal 5 – 130g round steak, 1 cup broccoli

Meal 6 – casein pudding

4l+ of water with 4 scoops of xtend

Pre-workout: NOXPUMP (multi-vitamin, green tea, yohimbe & l-carnitine)

DB Side Raises

2 sets of 15 reps with 12.5kg (swung at least half the reps up)

DB Front Raises

2 sets of 15 reps with 12.5kg

DB Shoulder press

2 sets of 15 with 17.5kg

Leg Extensions

1 set of 20 with 4 plates

1 set of 20 with 5 plates

1 set of 20 with 6 plates

Leg Curls

1 set of 15 with 11 plates

1 set of 15 with 12 plates

Leg Press

1 set of 15 with 260kg

1 set of 8 with 280kg

Post-workout: 2 scoops of whey, 80g of dextrose, 5g creatine, 5g glutamine

AM Cardio – 20mins brisk walk

Day 19 - Olympia Eve

It's late and I'm pretty tired so I wasn't going to blog tonight as it's only a rest day but I couldn't help but share my excitement because OLYMPIA WEEKEND STARTS TOMORROW!!!

Winning Mr Olympia is considered to be the highest accolade in the sport of professional bodybuilding.  The grand final, the Tour De France, the Superbowl of bodybuilding and I am quite pumped about it.


Pre-judging starts tomorrow around 2pm Brisbane time and I plan on being glued to my computer watching the live stream.


My bet is on Jay Cutler to take his 5th Mr Olympia followed by Phil Heath as the runner-up.  Only because Branch Warren is out due to an injury, I think he would of had a really good chance this year.  Phil definitely has what it take to be Mr O but Jay's size will get him though I think.  But only time will tell!


I need to fit in legs and delts tomorrow too.  I'll probably head to the gym after the pre-judging, using that for some inspiration.  Until then...


- Scott

Meal 1 – 2 scoops of whey protein (multi-vitamin, green tea, yohimbe & l-carnitine)

Meal 2 – 1 Basa fillet, 150g brown rice

Meal 3 – 1 Basa fillet, 150g brown rice

Meal 4 – 200g round steak with mushroom and soy sauce

Meal 5 – Casein Pudding

4l of water with 4 scoops of xtend

AM Cardio - 20mins Cross Trainer

PM Cardio - 20mins Cross Trainer

Day 18 - Man's Gotta Eat

I'm finding the night work a lot harder without maccas to get me through haha. Once again, I really struggled to keep my eyes open which made the 2hr drive home very difficult. So I had a bit of a kip and headed home only to hit peak hour.  It was a long trip haha.

I ended up getting home around 8:30am and slept through to 2:30pm, so I got a solid 6hrs of sleep. I had my first meal and headed to the gym for cardio.

After meal 2, we headed back to the gym for chest and tris and I found that I was wrecked pretty early into the workout. I'm guessing that's because I only got 2 meals in before the workout, but if I was to get a thrid meal in, we would of hit the gym around 8pm and the gym closes at 9 so my options we're limited unfortunately . I'll have to remember this for next time though (which will be Saturday).

I also tried to bite off more than I can chew on DB press tonight. I only managed 14 reps and Brock did at least 4 of those haha. This is the beauty of tracking your workouts, I'll have this info the next workout, so i'll make sure I hit the target reps.

I might leave it there for now. I have to work again tonight, it shouldn’t be as late as last night (touch wood). And looking at the time, I better cook some food up for the night. Just a rest day tomorrow, no abs. I plan on not doing a much but watch telly and rest up for legs. Until then...

- Scott

My water bottle with 'refeshing apple' Xtend.  Delicious!

Meal 1 – 2 scoops of whey protein (multi-vitamin, green tea, yohimbe & l-carnitine)

Meal 2 – 1 cod fillet, 150g brown rice

Meal 3 – post-workout shake

Meal 4 – 1 cod fillet, 150g brown rice

Meal 5 – 200g round steak

Meal 6 – 200g round steak

4L of water with 4 scoops of xtend

AM cardio – 20mins Elliptical Machine

Pre-workout – DY NOXPUMP (multi-vitamin, green tea, yohimbe & l-carnitine)

Pec Fly Machine

17 reps with 11 plates

10+10 reps with 12 plates (negatives)

Decline DB Bench Press

10+4 reps with 27.5kg (forced reps)

7+3 reps with 27.5kg (forced reps)

Incline DB Flys

15 reps with 15kg

10+5 reps with 15kg (rest-pause)

Cable Pushdowns

15 reps with 9 plates

10 reps with 9 plates + 5 reps (rest-pause)

Bench Dips

6+4+3+2 reps with body weight (rest-pause)

5+4+2+2+2 reps with body weight (rest-pause)

Overhead Cable Extentions

17 reps with 1.25 plates

21 reps with 1.5 plates (1.5 → 1.25 → 1 drop set)

Post-workout – 2 scoops of whey protein, 80g of dextrose, 5g of creatine, 5g of glutamine