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  1. #1
    DF VIP Member
    Roach-Rampino's Avatar
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    Default Roach-Rampino Progress Journal

    Start date: 07/07/08

    Start weight: 14st 5lbs

    Start pics:

    Spoiler:







  2. #2
    DF Jedi Karoline's Avatar
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    Default Re: Roach-Rampino Progress Journal

    Lovely.... No need for exercise lol

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    DF PwNagE super mike's Avatar
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    Default Re: Roach-Rampino Progress Journal

    Cracking shoulder shape there mate, Doesn't look like you have far to go for a 6-Pack.

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    Default Re: Roach-Rampino Progress Journal

    Tuesday 8th July

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

    1000hrs Bowl of Alpen original with soya milk

    13.30hrs M&S large sushi selection

    1630hrs 30gms whey protein with water and a Super Malt drink.

    Dinner - Mini chicken breast fillets in bread crumbs :o( and loads of mixed veg (peas, carrots, sweetcorn and brocolli).

    Training: Did legs for 1 hour then finished off with plank endurance test. Basically hold the plank position for 10 seconds, then raise right leg for 10 seconds, back to full plank position for 10 secs, then raise left leg for 10 secs, then back to plank full plank position for 10 secs then raise right arm for 10 secs, then back to full plank for 10 secs, then raise left arm for 10 secs, then finish with full plank for 10 seconds.

    Rest for 2 minutes then repeat but with times being for 15 seconds for each position.

    Biggest let down today was the breadcrumbs on the chicken.

  5. #5
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    Default Re: Roach-Rampino Progress Journal

    Oh and I am drinking between 8 and 10 pints of water a day (4-5 litres).

  6. #6
    DF Super Moderator Ganty's Avatar
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    Default Re: Roach-Rampino Progress Journal

    Quote Originally Posted by Roach-Rampino View Post
    Tuesday 8th July

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

    1000hrs Bowl of Alpen original with soya milk

    13.30hrs M&S large sushi selection

    1630hrs 30gms whey protein with water and a Super Malt drink.

    Dinner - Mini chicken breast fillets in bread crumbs :o( and loads of mixed veg (peas, carrots, sweetcorn and brocolli).

    Training: Did legs for 1 hour then finished off with plank endurance test. Basically hold the plank position for 10 seconds, then raise right leg for 10 seconds, back to full plank position for 10 secs, then raise left leg for 10 secs, then back to plank full plank position for 10 secs then raise right arm for 10 secs, then back to full plank for 10 secs, then raise left arm for 10 secs, then finish with full plank for 10 seconds.

    Rest for 2 minutes then repeat but with times being for 15 seconds for each position.

    Biggest let down today was the breadcrumbs on the chicken.
    That plank variation sounds grueling, I'll have to try and include it in my training. I'm on legs today so I'll give it a bash.

  7. #7
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    Default Re: Roach-Rampino Progress Journal

    Quote Originally Posted by Ganty View Post
    That plank variation sounds grueling, I'll have to try and include it in my training. I'm on legs today so I'll give it a bash.
    The sweat was pouring off me when I was doing it but I made it through.

  8. #8
    DF PiMP BigLarry's Avatar
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    Default Re: Roach-Rampino Progress Journal

    I've recently switched to soya milk, the low fat Alpro version. Low carbs and makes shakes a more palitable (spelling?). I'm a bit of a girl and can't drink them made with water.

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    DF VIP Member
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    Default Re: Roach-Rampino Progress Journal

    Quote Originally Posted by BigLarry View Post
    I've recently switched to soya milk, the low fat Alpro version. Low carbs and makes shakes a more palitable (spelling?). I'm a bit of a girl and can't drink them made with water.
    So funny you should say that as only yesterday when I drank it I thought "This is fucking disgusting!"..more the after taste than anything. If I have it in the morning I do add some soya but try to cut my carbs back later in the day so just have water with it. I like either So Good Chilled or Alpro too. They do one with added Omega 3 but I get enough from my Udo's Blend so don't get that one.

  10. #10
    DF PiMP BigLarry's Avatar
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    Default Re: Roach-Rampino Progress Journal

    The Alpro low fat/calories one has almost no carbs in it, I'm gonna go low carb for 10 days I think so it comes in really handy.

  11. #11
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    Default Re: Roach-Rampino Progress Journal

    Quote Originally Posted by BigLarry View Post
    The Alpro low fat/calories one has almost no carbs in it, I'm gonna go low carb for 10 days I think so it comes in really handy.

    I think I am going to load carbs (using porridge and Extreme Carbs) for 3 days then cut them every 4th day for 3 days then back up again.The major downside to this is serious flatulence
    Last edited by Roach-Rampino; 10th July 2008 at 07:41 AM. Reason: Info added.

  12. #12
    DF PiMP BigLarry's Avatar
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    Default Re: Roach-Rampino Progress Journal

    I'd like to try that but don't think I'm strict enough at the moment to do it. I use those very fine oats in my shake on workout days (when I remember them), they blend in really well with the shake.

  13. #13
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    Default Re: Roach-Rampino Progress Journal

    Wedenesday 9th July 2008

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

    1000hrs Shake - 40gms whey protein, 1 x large banana, 150gms porridge, soya milk & water

    1400hrs 250gm rice with 18 large prawns (yes I did count them!).

    1600hrs Super Malt drink.

    1730hrs Shake - 100gms porridge, 50gms Extreme carbs, 40gms whey protein, splash of soya milk & water

    Dinner - Two turkey breast steaks (grilled) 1 sliced tomato and loads of mixed veg (peas, carrots, sweetcorn, green beans).

    Training: Did 1 hour of shoulders, arms and a bit of abs (crunches), finished off with some more plank.

  14. #14
    DF Super Moderator Ganty's Avatar
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    Default Re: Roach-Rampino Progress Journal

    It's amazing how much food you can take on board, as long as it's the good stuff.

    This is something that's always put me off before, as a fan of grub I always thought I'd be starving myself, but looking at your diet, this isn't the case at all.

    What does your shoulder work-out include?

  15. #15
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    Default Re: Roach-Rampino Progress Journal

    Quote Originally Posted by Ganty View Post
    It's amazing how much food you can take on board, as long as it's the good stuff.

    This is something that's always put me off before, as a fan of grub I always thought I'd be starving myself, but looking at your diet, this isn't the case at all.

    What does your shoulder work-out include?

    It's down to how "clean" your diet is and the quality of the food. There is no need to starve you just have to eat the right stuff. By adding half again of my normal carb intake (approx 300gms) I take on 450gms for 3 days so my metabolism starts working like fuck to burn them off, then on the 4th day I cut my usual intake in half (so right down to 150gms) but my metabolism keeps burning at the higher rate. I stay at the low intake for 3 days then whack it back up again.

    Shoulders last night was: Military press (barbell) 15 reps warm-up, 3 x 12 reps, lateral raise (for side delts) 4 x 12 reps super set with front raise 4 x 12 reps, then rear delts 4 x 12 reps superset with overhead tricep extension on a swill ball (4 x 12 reps). Then standing bicep cable curl 4 x 12 reps superset with standing triceps extension using resistance band. I put in a little bit of arms as I got through shoulders quite quickly, I like to perform a minimum of 3 movements for the main muscle group I am training.
    Last edited by Roach-Rampino; 10th July 2008 at 09:00 AM.

  16. #16
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    Default Re: Roach-Rampino Progress Journal

    Here's a pic of my gym at my new house...this was when I first got it up and running but have changed a few things around as time has gone by and bought a few new bits too (mainy weights and bars).

    Notice the scaffold pole set across the ceiling which is very versatile for using with resistance bands, punch bag and the TRX training system.

    Spoiler:



  17. #17
    DF PiMP BigLarry's Avatar
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    Default Re: Roach-Rampino Progress Journal

    :Green With Envy:

    That's a very nice home setup.

  18. #18
    DF Admin Mr Olympia's Avatar
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    Default Re: Roach-Rampino Progress Journal

    Nice home setup there m8.

  19. #19
    DF Super Moderator Ganty's Avatar
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    Default Re: Roach-Rampino Progress Journal

    Nice setup. and what a handsome photographer we can see in the mirror

  20. #20
    DF PwNagE super mike's Avatar
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    Default Re: Roach-Rampino Progress Journal

    Can I marry you?

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