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  1. #41
    DF VIP Member
    Roach-Rampino's Avatar
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    Default Re: Roach-Rampino Progress Journal

    Quote Originally Posted by RSV View Post

    2 breasts with mixed veg? How did the missus feel about this? Lol
    Lol amended, I was still half asleep when I posted that this morning.

  2. #42
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    Default Re: Roach-Rampino Progress Journal

    Wednesday 16th July 2008

    0630hrs - usual smoothie - incl. strawberries, blueberries, pomegranate juice, redcurrants, 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 1 bowl Alpen Original with soya milk

    1300hrs 250gms rice with 21 large prawns.

    1600hrs Shake - Soya milk, banana, water and 50gms whey protein.


    Dinner - Lemon sole with mixed veg (carrots, peas, sweetcorn, cauliflower and broccoli)

    Training: Just 60 press-ups today :o( Car went in for service and wasn't ready so had to get a lift home off my bro and didn't get indoors until gone 1930hrs by which time was too late to train.

  3. #43
    DF VIP Member Sanj[UK]'s Avatar
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    Default Re: Roach-Rampino Progress Journal

    Quote Originally Posted by Roach-Rampino View Post

    Training: Just 60 press-ups today :o( Car went in for service and wasn't ready so had to get a lift home off my bro and didn't get indoors until gone 1930hrs by which time was too late to train.
    I made the mistake of reading that before i did my AM routine today ..come on roach!

  4. #44
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    Default Re: Roach-Rampino Progress Journal

    Quote Originally Posted by Sanj[UK] View Post
    I made the mistake of reading that before i did my AM routine today ..come on roach!
    Lol, don't worry pal, I am making some progress.

    I have to be honest in my journal otherwise it's a waste of time.

    I'm embarrassed to write that I've missed training but with a 7 week old bambino in the house and working 12 hour days life can get a bit hectic sometimes.

  5. #45
    DF VIP Member $kint's Avatar
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    Default Re: Roach-Rampino Progress Journal

    i struggle to fit in the training sometimes, and my missus isn't due to drop till next week aarrgghh!!

    cant wait for it though to be honest 9 months of brewing its gotta be good

  6. #46
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    Default Re: Roach-Rampino Progress Journal

    Quote Originally Posted by gurucurt View Post

    cant wait for it though to be honest 9 months of brewing its gotta be good
    Is it your first mate?

  7. #47
    DF VIP Member $kint's Avatar
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    Default Re: Roach-Rampino Progress Journal

    sure is, little girl, was it your first?

    pretty buzzed about it - can feel a home gym coming on though!!!

  8. #48
    LilacHarryQuinn
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    Default Re: Roach-Rampino Progress Journal

    I don't get chance to do any training before about 9pm in the week because of the kids and it's a test of your motivation to get stuck in at that time I have to admit.

    I agree with Roach, there's no point lying about it in a journal because you can write "did hard set of cosgrove type workout" as many times as you like but it doesn't do anything for your shoulders !

    None of us are aiming to be professional athletes and everyone has different personal circumstances so it's a case of accepting that and doing what we can, when we can I reckon, and this section is at least acting as a help/guide/motivation for some people and that makes it all worthwhile.

    Now get lifting and lift heavy {{{---}}}

  9. #49
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    Default Re: Roach-Rampino Progress Journal

    Quote Originally Posted by gurucurt View Post
    sure is, little girl, was it your first?
    Yes it was, a little boy - 7 weeks old today.

    It has it's trying moments but on the whole it's great, you will love it I'm sure. Try to take it in turns to get up and feed/change him during the night as a good night's sleep will be your new best friend . Let us know when she arrives.

  10. #50
    DF VIP Member $kint's Avatar
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    Default Re: Roach-Rampino Progress Journal

    Quote Originally Posted by Roach-Rampino View Post
    Yes it was, a little boy - 7 weeks old today.

    It has it's trying moments but on the whole it's great, you will love it I'm sure. Try to take it in turns to get up and feed/change him during the night as a good night's sleep will be your new best friend . Let us know when she arrives.

    belated congratulations on the litte fella

    me and the missus have an unwritten agreement to share night time duties as much as possible and i want to do my fair share, can't stand feckers that dont pull their weight and let the mother do everything.

  11. #51
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    Default Re: Roach-Rampino Progress Journal

    Quote Originally Posted by gurucurt View Post
    can't stand feckers that dont pull their weight and let the mother do everything.
    Too true, it's each to their own but I actually enjoy getting involved.

  12. #52
    LilacHarryQuinn
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    Default Re: Roach-Rampino Progress Journal

    Having 4 all aged 6 and under means there's no choice but to get involved at my house !

  13. #53
    DF VIP Member Sanj[UK]'s Avatar
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    Default Re: Roach-Rampino Progress Journal

    Quote Originally Posted by Roach-Rampino View Post
    Lol, don't worry pal, I am making some progress.

    I have to be honest in my journal otherwise it's a waste of time.

    I'm embarrassed to write that I've missed training but with a 7 week old bambino in the house and working 12 hour days life can get a bit hectic sometimes.
    yeh i bet..i know i wouldnt be doing this if i was still working nights at Royal Mail..thank fuck for DF and students eh?

  14. #54
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    Default Re: Roach-Rampino Progress Journal

    Thursday 16th July 2008

    0630hrs - usual smoothie - incl. strawberries, blueberries, pomegranate juice, bananas, apples, raspberries, 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).

    1100hrs Shake - 1 banana, soya milk, 50gms protein powder and 100gms porridge (back to carb loading) and water.

    1430hrs 250gms rice with 18 large prawns.

    1730hrs Shake - Soya milk, banana, water, 50gms whey protein, 100gms porridge oats, 50gms Extreme carbs.


    Dinner - Plain fillet steak with mixed veg (carrots, peas, sweetcorn, cauliflower and broccoli)

    Training: Trained triceps and abs. Triceps: cable push down 4 x 12 reps (+1 x 15 rep warm up), super set with reverse dips 4 x 10 reps, overhead extension (resistance band) 4 x 12 reps superset with triceps pushdown (resistance band) 4 x 12 reps. Various abs exercises including crunches (incline and flat), leg ups (from a standing position) and hanging curls(knees to shoulders).
    Last edited by Roach-Rampino; 19th July 2008 at 12:18 PM.

  15. #55
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    Friday 18th July 2008

    0630hrs - usual smoothie - incl. strawberries, blueberries, pomegranate juice, bananas, apples, raspberries, green kamut powder, Udo's Choice Ultimate Oil Blend (containing omega 3,6 and 9 oils), grapefruitseed oil, porridge, soya milk and 50gms whey protein powder).

    1100hrs Shake - 1 banana, soya milk, 50gms protein powder and 100gms porridge and water.

    1430hrs 250gms basmati rice with chicken.

    1730hrs Shake - Soya milk, banana, water, 50gms whey protein, 150gms Extreme carbs.


    Dinner - Turkey breast stir fry. No sauces but fairly well spiced and the fucking black pepper grinder broke into the wok, so I had to pick out about 60 f**king peppercorns!!! lol

    Training: Trained shoulders: Seated shoulder press (barbell) 1 x 15 reps warm-up. Then decided to go heavy so 6-10 reps x 4 sets. Then seated dumbell press, again went heavy but got 4 x sets of between 6 and 10 reps. Then seated side laterals, 4 x 12 reps (bit lighter as I'd done two sets of bulking), then standing pull backs 4 x 12 reps for rear delts. Finished with 3 x 20 leg raises (for abs).

  16. #56
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    Default Re: Roach-Rampino Progress Journal

    Saturday 19th July 2008

    0630hrs - usual smoothie - incl. strawberries, blueberries, pomegranate juice, bananas, apples, raspberries, green kamut powder, Udo's Choice Ultimate Oil Blend (containing omega 3,6 and 9 oils), grapefruitseed oil, porridge, soya milk and 50gms whey protein powder).

    1030hrs Shake - 1 banana, 50gms protein powder and 100gms porridge and water (ran out of soya milk at work).

    1430hrs Shake - 50gms protein 150gms porridge, water, soya and a splash of blueberry juice.

    1530hrs Went out to Oxted with the missus and baby to a pub for some lunch but the f88king kitchens had closed at 15oohrs and all they were serving was home made piizzas. Because I haven't eaten bread for ages it sat in my stomach like a bloody stone. Only drank water though.


    Dinner - 4 cod fish fingers in a wholemeal pitta and some salad. Again my guts didn't take well to the bread :o(

    Training: Trained chest. Flat bench press: 1 x 15 reps warm up then 4 x 12reps, then flies 4 x 12 reps superset wtih cable cross-overs (with resistance tubes) 4 x 12 reps. Finished with some crunches for abs.

    Not a great day food wise but as is pretty much always the case life got in the way!

  17. #57
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    Default Re: Roach-Rampino Progress Journal

    Sunday 20th July 2008

    0900hrs - usual smoothie - incl. strawberries, blueberries, pomegranate juice, bananas, apples, raspberries, green kamut powder, Udo's Choice Ultimate Oil Blend (containing omega 3,6 and 9 oils), grapefruitseed oil, porridge, soya milk and 50gms whey protein powder).

    1300hrs Chicken breast, ham, salad (lettuce, tomato, carrot), couscous, halloumi and wholemeal pitta (had to use up the pack!).

    1700hrs Banana.

    1900hrs Chicken fajitas. Not too bad I guess, chicken breast, peppers, onion and flour tortilla but did have a blob or two of reduced fat creme fraiche.


    Training: Just went for a long walk (1hour). Pretty hilly where I live so a good mix of gradients to get the heart going.

    A bad day in terms of food intake :o(

  18. #58
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    Default Re: Roach-Rampino Progress Journal

    Monday 21st July 2008

    0630hrs - usual smoothie - incl. strawberries, blueberries, pomegranate juice, bananas, apples, raspberries, green kamut powder, Udo's Choice Ultimate Oil Blend (containing omega 3,6 and 9 oils), grapefruitseed oil, porridge, soya milk and 50gms whey protein powder).

    1030hrs Shake - 50gms protein powder, 100gms porridge, water, soya milk (no banana).

    14.30hrs Small M&S sushi selection.

    1830hrs Protein shake - 50gms protein powder, splash of blueberry juice, water, 1 banana.

    Training: None apart from 60 press-ups at work.
    Had 1 hour sports massage though. I have a girl (trained sport masseuse) come to my house every other week on Mondays.

  19. #59
    DF VIP Member $kint's Avatar
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    Default Re: Roach-Rampino Progress Journal

    Quote Originally Posted by Roach-Rampino View Post
    Had 1 hour sports massage though. I have a girl (trained sport masseuse) come to my house every other week on Mondays.
    so thats what you tell the missus, the rest of us deserve the truth!!

  20. #60
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    Default Re: Roach-Rampino Progress Journal

    Quote Originally Posted by gurucurt View Post
    so thats what you tell the missus, the rest of us deserve the truth!!

    Lol, the room I have it in has a glass panelled door so she can see if I am getting any "extras"

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