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  1. #1
    DF PwNagE ant3b's Avatar
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    Default Ant3b's Progress Journal

    thought I would do a progress journal also.

    Height 180cm

    Weight 11stone

    27/11/2009

    7:30am - Protein Shake and Weetabix

    Gym at 12:00- Shoulder and Abs

    12:30 pm Chicken and Egg Sandwhich

    2:30 pm Protein Shake (going to have)

    5pm - cod mash and veg

    8pm - 5 scrambled eggs and toast.

    11pm - Fish finger butty
    Last edited by ant3b; 27th November 2009 at 03:38 PM.

  2. #2
    DF PwNagE liveseytowers's Avatar
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    Default Re: Ant3b's Progress Journal

    You'll have used a few calories trying to get into that milk carton that i've just opened for you

  3. #3
    DF VIP Member Fear345's Avatar
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    Default Re: Ant3b's Progress Journal

    Is the goal to put weight on ?
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  4. #4
    DF PwNagE ant3b's Avatar
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    Default Re: Ant3b's Progress Journal

    yep put weight and build muscle.. i got gym 4 times a week also

  5. #5
    DF VIP Member Fear345's Avatar
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    Default Re: Ant3b's Progress Journal

    Ahhh right thought you was just being greedy.
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  6. #6
    DF PwNagE ant3b's Avatar
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    Default Re: Ant3b's Progress Journal

    28/11/2009

    7:00am protein shake, weetabix

    9:00am apple and peanut butter sandwich

    12:00pm beef sandwich

    14:00pm Protein drink

    19:00pm chicken kiev. rice and veg.

    22:00pm weetabix

    29\11\2009

    Fell off the band wagon a bit

    9:00am Cardio at gym

    11:00am protein drink

    14:00pm scrambled eeg and 2 brown toast

    19:00 chicken tikka masala, pilau rice and garlic nan,

    going to weigh myself next monday

  7. #7
    DF PwNagE ant3b's Avatar
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    Default Re: Ant3b's Progress Journal

    Starting this again for records of my own.

    Monday - BACK

    .
    Warm up

    2x10 body weight.
    1x row 30kgs

    Main work out

    Pull ups wide grip
    1x10 body weight
    1x10 body weight plus 10kgs
    1x8 body weight plus 20kgs
    1x6 body weight plus 30kgs
    1x2 body weight plus 40kgs + 2 negative reps


    Close grip rows + shrugs (2 second pause to squeeze)

    2x10 30kgs
    1x10 45lbs (shrugs)
    1x10 50kgs
    1x10 45lbs (shrugs)
    1x6 70kgs
    1x10 45lbs (shrugs)

    Face pulls

    2x30lbs (squeezing)
    2x50lbs (squeezing)

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