ShapeFit.com

[katiesuarez]

Do you eat tuna and sausage everyday? Also, how much water do you drink?

[swanso5]

yeah..basically the same thing everyday, ecspecially week days

um water, about 3 - 4 litres a day....at least 3 easy

[Christopheel]

I already hear Bossman saying, cut the tuna, mercury is bad and there's so many proteins source so vary ! lol

[Boss Man]

You weren't reading this journal very well then. Been there done that, and that was it.

I don't badger people on such issues. He needs to feel comfotable with his shizzle, if he is, I won't pester him on certain things.

[swanso5]

the protein sources i eat are the only one's i eat...when you think about there is plenty of varitey it's just that i have the whole variety everyday...if i was normal, than i'd have 5 meals a day and then only have foods every 2nd day, not every day

[katiesuarez]

[swanso5]

thu training/food

warm ups

front squat x 1 @ 72kgs x 20mins reaching 14 sets

pull ups x 1 @ 36kgs x 15mins reaching 15 sets (ran out of time so did 15 sets in 15mins)

1 - weetbix, milk, sugar
2 - 1/2 nana, 50g turkey
3 - 1/2 nana, 50g turkey
4 - apple, mince
5 - tuna, veg
6 - steak, veg

train

7 - whey, rice bubbles, milk, sugar

train - had to for work twice in 2hrs!!

3mins treadmill...calf mob's / stretch...squats x 10...jump lunges x 10...prone ab brace x 90secs...prone ab hold push ups x 10...push ups with shoulder flexion x 10...exercise bike x 100...skips x 150...grinder x 150...swall sit x 45secs...reverse luinge puldown combo x 10...singlr arm froggis curl ecc squat shoulder press x 10...took about 30mins

8 - choom sandwitches x 2
9 - cooked mince meat, veg
10 - cooked mince meat, veg
11 - fish, veg

fri food

1 - weetbix, milk, sugar
2 - nana, cooked minced meat
3 - sausages, toast (cafe)
4 - steak, veg
5 - 1/2 chook, chips
6 - fish, veg

sat training/food

warm ups

lockouts x 5 @ 112.5kgs, 90secs rest, bench neg x 1 x 10secs (9 on the last set) x 5 cycles

rack pulls x 4 @ 115kgs, 90secs rest, dead ng x 1 x 8secs (7 on set 2, 4 on set 3 - grip is shit, grip program for this week starting i think) x 3 cycles...done a 4th rack pull set x 4 reps but grip could not have done anymore

food

1 - nana, weetbix, milk, sugar
2 - apple, cooked mince meat, veg
3 - chook, veg

train

4 - whey, bubbles, milk, sugar
5 - sausages, bread x 2, veg
6 - chicken fillets, lge chips from kfc, beer (only had 5 at most though...)
7 - fish, veg

sun food

1 - weetbix, milk, sugar
2 - apple, chook, veg
3 - sauasgaes, bread x 3, veg
4 - battered fish, chips, veg
5 - sausages, veg

[swanso5]

mon food/training

warm ups

* split mon workout over 2 days, it's deload week so i thought i could spread it out more...these workouts take too long for my liking...

deads x 1 @ 130kgs x 7 sets

1 - weetbix, milk, sugar
2 - 1/2 nana, 50g turkey
3 - 1/2 nanan, 50g turkey
4 - apple, mince
5 - tuna, veg
6 - steak, veg

train

7 - whey, rice bubbles, milk, sugar
8 - sausages, veg
9 - chicken, veg
10 - fish, veg

tue food/ training

warm ups

* other 1/2 of mon workout

bench press x 1 @ 95kgs x 7 sets

1 - weetbix, milk, sugar
2 - 1/2 nana, 50g turkey
3 - apple, mince meat
4 - 1/2 nana, 50g turkey
5 - tuna, veg
6 - 1/2 chook, chips (nando's - work lunch)

train

7 - whey, bubbles, milk, sugar
8 - chook, veg
9 - sausages, veg
10 - fish, veg

wed food/training

warm ups

deadlift iso x 9secs / 90secs rest / hang clean x 5 @ 30kgs / 60secs x 8 cycles

back squat iso x 9secs / 90secs rest / tuck jumps x 10 / 60secs rest x 8 cycles

bench press iso x 9secs / 90secs rest / plyo push up x 10 / 60secs rest x 8 cycles

1 - weetbix, milk, sugar
2 - 1/2 nana, 50g turkey
3 - 1/2 nana, 50g turkey
4 - apple, mince
5 - tuna, veg
6 - steak, veg

train

7 - whey, bubbles, milk, sugar
8 - sausages, bread x 3, veg
9 - chook, veg
10 - fish, veg

[swanso5]

shit i'm a week behind...i'm on here everyday and never remember this...

thu training/food

warm ups

front squats x sets of 1 x 7 sets @ 72kgs

chin ups x sets of 1 x 8 sets @ 36kgs

1 - weetbix, milk, sugar
2 - 1/2 banana, 50g turkey
3 - 1/2 banana, 50g turkey
4 - apple, mince
5 - tuna, veg
6 - steak, veg

train

7 - whey, rice bubbles, milk, sugar
8 - sausages, bread x 2, veg
9 - chook, veg
10 - fish, veg

fri food

1 - weetbix, milk, sugar
2 - apple, mince
3 - banana, 50g turkey
4 - steak, veg
5 - chicken sandwitches x 2, veg
6 - chicken, veg, too many chocolate biscuits (8 in fact)
7 - fish, veg

sat training/food

warm ups

rack pull 3 x 5 @ 90kgs
lockouts 3 x 5 @ 90kgs
static lunge 4 x 30, 30, 20, 20 @ bw (alternate legs every 2nd set)
inverted row x 20, 20, 15, 15, 15, 15 / push ups 4 x 20, 20, 15, 15, 30 (alterated sets)

1- weetbix, milk, sugar
2 - apple, sausages, veg
3 - chicken, veg

train

4- whey, rice bubbles, milk, sugar
5 - chicken rolls x 2, veg
6 - steak, veg, potato, beer
7 - kfc fillets x 2, small chips (opps)

sun food

1 - weetbix, milk, sugar
2 - apple, steak, veg
3 - chicken, veg, beer
4 - ham and cheese pinini's
5 - kfc fillets x 3, large chips (opps again)

mon training/food - 2nd phase of beast training program

lower body warm ups
functional deads iso x 6secs @ 118kgs / deads x 2 @ 118kgs / hang cleans x 3 @ 50kgs x 5 cycles...2mins rest btw each exercise

1 - weetbix, milk, sugar
2 - 1/2 banana, 50g mince
3 - 1/2 banana, 50g mince
4 - apple, mince
5 - steak, veg
6 - tuna, veg

train

7 - whey, rice bubbles, milk, sugar
8 - sausages, bread x 2, veg
9 - 50g turkey, veg
10 - 50g turkey, veg
11 - fish, veg

tue training/food

upper body warm ups
chin up iso x 19secs @ 35kgs / chin up x 2 @ 30kgs / speed chin ups x 3 @ bw x 5 cycles...2mins rest btw each exercise

1 - weetbix, milk, sugar
2 - 1/2 banana, 50g turkey
3 - apple, steak
4 - 1/2 banana, 50g turkey
5 - tuna, veg

train

6 - whey, rice bubbles, milk, sugar
7 - sausages, bread x 2, veg
8 - tuna, veg
9 - mince, veg
10 - chicken, veg
11 - fish, veg

wed training/food

lower body foam rolling
5 x 50m sprints

1 - weetbix, milk, sugar
2 - 1/2 banana, 50g turkey
3 - 1/2 banana, 5og turkey
4 - apple, mince
5 - tuna, veg
6 - steak, veg

train

7 - whey, rice bubbles, milk, sugar
8 - sausages, bread x 2, veg
9 - chook, veg
10 - chook, veg, chocolate pudding (oops)

[Christopheel]

What are the benefit of Isometric Exercises ? Is is just to add time under tension more more muscles growth ? Or any specific reason because I think your goal is strength too.

[swanso5]

they activate the high threshold motor units so that you can use them for subsequent sets increasing strength potential

search "beast training" by christian thibadue for more

[Christopheel]

[swanso5]

i can never remember how to spell his name

[swanso5]

thu training/food

warm ups
front squat 5 x 6 @ 62.5kgs / stiffleg deadlift 5 x 6 @ 82.5kgs, 90secs rest

dynamic lunge 3 x 8 @ 50kgs / glute ham raise 3 x 8 @ bw, 90secs rest

1 - weetbix, milk, sugar
2 - 1/2 banana, 50g turkey
3 - 1/2 banana, 50g turkey
4 - apple, mince
5 - tuna, veg
6 - sausages, veg

train

7 - whey, rice bubbles, milk, sugar
8 - chicken sandwich, veg
9 - chicken sandwich, veg
10 - fish, veg


fri training/food

warm ups

leaning inverted row 5 x 6 @ 5kgs / bench 5 x 6 @ 85kgs, 90secs rest

chin up 3 x 7 @ 25, 22.5, 20kgs / handstand push up 3 x 8 @ bw, 90secs rest

1 - weetbix, milk, sugar
2 - apple, mince
3 - chicken, veg
4 - sausages, veg
5 - tuna, veg
6 - steak, veg

train

7 - whey, rice bubbles, milk, sugar
8 - chicken sandwich, veg
9 - fish, veg

[swanso5]

shit, a week behind again...

sat food

1 - nanan, weetbix, milk, sugar
2 - beef burger, chips, ber
3 - steak burger, beer
4 - chook, veg, beer
5 - sausages, veg, beer
6 - mcchicken, chips (med)

kicked off with first beer at 11:45 and at footy duting the day and pub during the evening...a big oppsy all day really

sun food

1 - weetbix, milk, sugar
2 - apple, steak, veg
3 - chook, veg
4 - steak, veg, chocolate
5 - sausages, veg
6 - fish, veg

mon training / food

warm ups

Deads Functional Isometric x 6secs @ 120kgs
2mins rest
Deads x 2 @ 120kgs
rest 2mins
Hang Clean x 3 @ 51kgs
rest 2mins
x 5 cycles

1 - weetbix, milk, sugar
2 - 1/2 nana, 50g turkey
3 - 1/2 nana, 50g turkey
4 - apple, mince
5 - tuna, veg

train

6 - whey, bubbles, milk, sugar
7 - sausages, bread x 2, veg
8 - chook, veg
9 - fish, veg

tue training / food

warm ups

Chins Isometric x 20secs @ 35kgs
2mins rest
Chins x 3 @ 30kgs
rest 2mins
Speed Chins x 3 @ bw
rest 2mins
x 5 cycles

1 - weetbix, milk, sugar
2 - 1/2 nana, 50g turkey
3 - 1/2 apple, 1/2 nana, sausages
4 - 1/2 nana, 50g turkey

train

5 - whey, bubbles, milk, sugar
6 - chook pino thingy
7 - tuna, veg
8 - steak, veg
9 - chook, veg
10 - fish, veg

wed food

1 - weetbix, milk, sugar
2 - 1/2 nana, 50g turkey
3 - 1/2 nana, 50g turkey
4 - apple, mince
5 - sausages, bread x 2, veg
6 - tuna, veg
7 - steak, veg
8 - chook, veg
9 - fish, veg


thu training / food

warm ups

front squat 5 x 7 @ 62.5kgs / Stifflift 5 x 6 @ 85kgs
dynamic lunge @ 51kgs / GHR 3 x 8 @ 1.25kgs

food

1 - weetbix, milk, sugar
2 - 1/2 nana, 50g turkey
3 - 1/2 nana, 50g turkey
4 - 1/2 apple, 50g mince
5 - 1/2 apple, 50g mince
6 - tuna, veg
7 - steak, veg

train

8 - whey, bubbles, milk, sugar
9 - sausages, bread x 3, veg
10 - chook, veg
11 - fish, veg

fri training / food

warm ups

leaning inverted row @ 5kgs / Bench @ 85kgs 5 x 7
chins @ 20kgs / hspu 3 x 8 @ 1.25kgs (7 for last set on both)

1 - weetbix, milk, sugar
2 - apple, 100g mince
3 - nana, 75g turkey
4 - steak, veg
5 - tuna, veg
6 - chook, veg

train

7 - whey, bubbles, milk, sugar
8 - 1/2 bbq chook, veg, corn, mashed spud, gravy, choc
9 - fish, veg, choc

a whole block of choc tonight...oh my...112g of carbs!!! sprints tomorrow so i'll burn them off