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Progress & Goals
183.1 Lbs.
LEAN BODY MASS
20.4 Lbs.
BODY FAT
PROGRESS HISTORY
Programs
My Workout Philosophy View My Full Workout Program
My Workout Program
CURRENT WORKOUT -
Day 1: Quads and Calfs
Day 2: shoulders and traps
Day 3: Back and Arms
Day 4: RECOVERY
Day 5: Hammies and Calfs
Day 6: shoulders and traps
Day 7: back and arms
Day 8: RECOVERY
REPEAT
2x Heavy compounds to start each session, either increasing weight or reps. When i can do 6 reps, i increase the weight (Max OT style) then for the last 2 exercises I go for 8-10 reps and occasionally superset them.
The secondary muscles trained are usually in a giant set fashion.
I havent been doing much cardio but am starting to add some in.
My Nutrition Program View My Full Nutrition Program
health - performance - physique
I'm lactose intolerant and have some allergies to wheat products so keep it lean, green and marine (Tom Venuto).
Breakfast is either 6x eggs or egg whites and tuna, the next 3 meals are a lean protein source (chicken, lean red meat, fish, kangaroo) with 2 cups of veg and depending on my goals i may add in half a cup of white rice (one of the only carb sources my body can use). Dinner is my post workout meal, which is the same as the other meals only i add in some simple sugars as well like fruit, fruit juice etc.
I have 1-2 cheat meals per week but keep it within my calories.
My Supplement Program View My Full Supplement Program
My Motivation Program View My Full Motivation Program
GIVE without the onus to recieve
i get motivation from everywhere,the love & support from my family and beautiful fiance, from books, vids and from the results i get.
LIFE itself is motivating, we're only here for a short time so i want to experience as much as i can and teach/give back to my children, family and community.
P4ULLY updated his workout program.
CURRENT WORKOUT - Day 1: Quads and Calfs Day 2: shoulders and traps Day 3: Back and Arms Day 4: RECOVERY Day 5: Hammies and Calfs Day 6: shoulders and traps Day 7: back and arms Day 8: RECOVERY REPEAT 2x Heavy compounds to start each session, either increasing weight or reps. When i can do 6 reps, i increase the weight (Max OT style) then for the last 2 exercises I go for 8-10 reps and occasionally superset them. The secondary muscles trained are usually in a giant set fashion. I havent been...
Go to workout programP4ULLY TGIW - killed chest & arms last night, looking forward to quads and calfs tonight then chillin with my beautiful girls.
May 14, 2013 | LikeP4ULLY created a new BodyBlog entry "STAY FOCUSED!!!!".
the end of week 1 of 7 before i begin my 16 week fat-loss - I recently increased my calories by adding an extra meal, its a serious amount of food but i need it to add some mass to my lagging bodyparts. i have 6 weeks to go at these calories then i begin my cardio, followed by a trim of calories over time. i trained chest and arms last night, really enjoying the time-under-tension training. Im still lifting heavy for 2 compound exercises (getting better mind-to-muscle though) then i slow... Go to BodyBlog
P4ULLY TGIT - killa back & arm sesh last night, backed off the heavy weight & making better M to M connection. 7 weeks to go before i start dieting
May 6, 2013 | LikeP4ULLY TGIM - great quad and calf sesh yesterday, back at work today, keen to SMASH!!!! October - 5 months and counting!!!!
May 5, 2013 | LikeP4ULLY created a new BodyBlog entry "Whats that knocking?".
the opportunities are there, you just need to WORK HARDER to get them!! After a terrible year in 2012, I've taken what i've learnt from the experiences and planned to make this year the BEST so far. MORE solution orientated, MORE hard working, MORE determined and MORE about giving! The biggest lesson I've learnt is to GIVE without the onus to RECIEVE. in problems now i look for what is lacking then give what is needed, from work & career to my relationships. I've also became more... Go to BodyBlog
P4ULLY TGIM - back at it smashing work, dominating the diet and owning the weights!!!
Apr 28, 2013 | LikeP4ULLY ANOTHER great weekend, killin it in the gym, at work, with my study and at home with the family, excited about today, tomorrow & the future
Apr 21, 2013 | LikeP4ULLY created a new BodyBlog entry "Eat RIGHT, train HARD, live WELL!!!".
CRAZY motivated today!!! have been battling a cold the past week and am finally on the mend. Ive been continuing on with fitness study and have given myself some extra recovery time from training in the interim but now its time to SMASH IT!!!! Have adjusted my diet recently. i was well into a "bulk" but after a few issues as a result, i researched more into nurition and found i could be doing more harm than good. I've since taken a more blood-type-friendly approach, and am noticing... Go to BodyBlog
P4ULLY created a new BodyBlog entry "ON TRACK to reaching goals!!".
had a great weekend with my girls, go a lot done around the house plus started planning our move home, trip to NZ, study etc. Havent been feeling the best though so have pulled the intensity back in my last 2 training sessions, just to let the body recoup. I've a full recovery day today (no training, possibly walking this afternoon but thats it) so am going to get some good meals in, keep the fluids high and basically prep the body for a HUGE quad and calf session tomorrow. Back into the... Go to BodyBlog
Visitor Comments
P4ULLY TGIM - great weekend with my family, hit the races on saturday with my girl then chilled yeaterday with my family, now its time to work!
17 hours ago | Like