Roach-Rampino Progress Journal

**Roach-Rampino** · 7th August 2008

Wednesday 6th August 2008

0630hrs - usual smoothie - pomegranate juice, green kamut powder, Udo's Choice Ultimate Oil Blend (containing omega 3,6 and 9 oils), grapefruitseed oil, porridge, soya milk and 40gms whey protein powder). Blueberries, banana, raspberries and redcurrants.

0930hrs Shake - 40gms protein powder, 75gms porridge, water, soya milk, 1 banana.

1300hrs 250gms basmati rice with lemon & pepper prawns.

1630hrs Shake - 40gms whey, water and a banana.

1930hrs Small bowl of homemade chilli con carne. 5% lean mince, peppers, tomatoes, green chillies and seasoning. Delicious but too smaller portion. Father-in-law was staying so there was no chance of seconds as my missus had only made enough for 3 portions except they had rice and I didn't.

Training: None. Bad back :o( Actually I went into my gym and did a few close grip pull ups.

I am suffering a setback here so may extend the posting of my finish pics by a few weeks. Ideally until I get back from hols as a tan will look good.

**Roach-Rampino** · 9th August 2008

Thursday 7th August 2008

0630hrs - usual smoothie - pomegranate juice, green kamut powder, Udo's Choice Ultimate Oil Blend (containing omega 3,6 and 9 oils), grapefruitseed oil, porridge, soya milk and 40gms whey protein powder). Blueberries, banana, raspberries and redcurrants.

1000hrs Shake - 40gms protein powder, 100gms porridge, water, soya milk, 1 banana.

1300hrs 250gms basmati rice with tin of tuna.

1600hrs Shake - 40gms whey, water and a banana.

1930hrs 3 small pieces of cod with mixed veg.

Training: None. Went to chiropractors after work. She likened my injury to twisting your ankle but in my back. She said the muscles in my lower back were very inflamed and that's why they felt "bruised" as I described it. She massaged the area, then tried some manipulation but the muscles were too tight. Bit more massage then managed to get my back to "click". I am going back on Saturday and possibly Monday.

Friday 8th August 2008

0630hrs - usual smoothie - pomegranate juice, green kamut powder, Udo's Choice Ultimate Oil Blend (containing omega 3,6 and 9 oils), grapefruitseed oil, porridge, soya milk and 40gms whey protein powder). Blueberries, banana, raspberries and redcurrants.

1000hrs Bowl of Alpen with soya milk

1300hrs American Hot pizza from Pizza Express.

A Crunchie.

1900hrs Chicken fajitas and two glasses of my favorite Rioja.

Training: None. Just doing back stretches morning and night.

I woke up this morning and was very down about the whole back situation. I think my diet has started to get to me too. Decided to have a proper cheat day and relax. Did me good as I have woken up today (Saturday) feeling much better and more positive about the whole thing

**Roach-Rampino** · 13th August 2008

Tuesday 12th August 2008

0630hrs - usual smoothie - pomegranate juice, green kamut powder, Udo's Choice Ultimate Oil Blend (containing omega 3,6 and 9 oils), porridge, soya milk and 40gms whey protein powder). Blueberries, banana, apple, raspberries and redcurrants.

1000hrs Shake - 40gms protein powder, 100gms porridge, water, soya milk, 1 banana.

1400hrs 250gms basmati rice with plain chicken breast, some chilli powder, black pepper and a teaspoon of wholegrain mustard.

1700hrs Shake - 40gms whey, water and a banana.

2030hrs Turkey breast stir fry with blackbean sauce.

Training: Chest and triceps. Started with flat bench press; 15 x warm up reps, 5 x 12 reps (increasing weight) then finished with 2 x 15 reps widest grip possible (less weight though). Close grip bench press 4 x 12 reps. Flat dumbell press superset with flat flies 4 x 12 reps. Tricep cable pull downs 4 x 12 reps superset with 4 x 15 pull downs (different finish position) with resistance tube.

Back is on the mend, went chiro on Sat and going again on Thurs. I trained chest and triceps to avoid putting any real stress on my lower back.

**Roach-Rampino** · 16th August 2008

Friday 15th August 2008

0630hrs - usual smoothie - pomegranate juice, green kamut powder, Udo's Choice Ultimate Oil Blend (containing omega 3,6 and 9 oils), porridge, soya milk and 40gms whey protein powder). Blueberries, banana, apple, raspberries and redcurrants.

0930hrs Shake - 40gms protein powder, 100gms porridge, water, soya milk, 1 banana.

1300hrs 250gms basmati rice with prawns, squid, clams and mussels. Chilli powder, black pepper and lemon juice.

1700hrs Shake - 40gms whey, water and a banana, dash of soya milk.

20o0hrs Chicken breast fillets with vegetable chilli.

Training: Trained back and biceps: Seated pull downs 15 x warm ups, then 4 x 12 reps. Then standing lateral row (resistance tubes) for rear delts, superset with front pull downs (resistance tubes) for lats. 4 sets x 12 reps each. Straight row 4 sets 12 reps. Then biceps curls (resistance tubes) superset with bear-hugs 4 sets of 12 reps each.