Here we go..ish.

I think its week 5 suffering from lack of motivation for some reason :-(
Should do shoulders 2mrw with cardio 20min.
Need more energy in the morning.

12Week Day1

Leg Press:
3-5 warm-up sets of 10-12 reps
3 sets to failure in 10-12 reps

Hamstring Curl:
2 warm-up sets of 15 reps
3 sets to failure in 10-12 reps

Lying Hamstring Curl:
2 warm-up sets of 10-12 reps
3 sets to failure in 10-12 reps

Leg Extension:
2 warm-up sets of 15-20 reps
2 sets to failure in 10-12 reps

Hack Squats:
2 warm-up sets of 15-20 reps
3 sets to failure in 15-30 reps

7am breakfast protein shake + coffee

930am yogurt + valio rahka aka. quark

12am bolognese with a cup of whole wheat pasta.

230-3pm chicken with greenbeans

430-5pm Snack OhYeah Peanutbutter Bar

7-8pm same as meal3 with less pasta

before bed 1 scoop of casein protein w/ Milk.

1week total rest before another 12week of mayhem starting on monday

Total rest :P

14.10

Regular morning with a signature dish proteinshake and coffee.

eggwhites 8am

quark with yogurt 2pm

whitefish with green beans 5pm

superb friday pizza, groundbeef,ham&Cheese 8pm

vanilla yogurt 11pm

13.10

DTP Superset:

Seated Hamstring Curls:1 set of 50 reps

1 set of 40 reps

1 set of 30 reps

1 set of 20 reps

1 set of 10 reps

1 set of 10 reps

1 set of 20 reps

1 set of 30 reps

1 set of 40 reps

1 set of 50 reps

Leg Extensions:1 set of 50 reps

1 set of 40 reps

1 set of 30 reps

1 set of 20 reps

1 set of 10 reps

1 set of 10 reps

1 set of 20 reps

1 set of 30 reps

1 set of 40 reps

1 set of 50 reps

prebreakfast and preworkout shake and off to the gym to kill legs this time. 8am

930AM Breakfast eggs 1whole+7whites

Training day! Killing arms

Breakfast shake with coffee
around 8AM

Triceps Pushdown With V-Bar:
1 set of 50 reps
1 set of 40 reps
1 set of 30 reps
1 set of 20 reps
1 set of 10 reps

1 set of 10 reps
1 set of 20 reps
1 set of 30 reps
1 set of 40 reps
1 set of 50 reps

Standing Cable Curls:
1 set of 50 reps
1 set of 40 reps
1 set of 30 reps
1 set of 20 reps
1 set of 10 reps

1 set of 10 reps
1 set of 20 reps
1 set of 30 reps
1 set of 40 reps
1 set of 50 reps

Eggwhites 1030 AM

Lunch @ work. 345 Pm

bolognese with rice and greenbeans

late lunch @ work 630 Pm

2230pm burger

0000 Casein proteinshake

11.11 Meals

Pre-breakfast meal proteinshake with coffee 630am
Did my morning cardio @ 7am
Breakfast @ 830am
Hungry as hell..3rd meal of the day.
Lean bolognese with rice.

Good morning

7am pre-workout shake
scoop of syntha6 + instant coffee

taken 2.9.11

Weight:     85.7KG

Fat %:     11.8 %

Fat Mass:             10.1KG

FFM(fat free mass?):    75.6KG

Muscle Mass:     71.9KG

TBW(total body water: 51.1KG

TBW%     59.6 %

Bone Mass:     3.7KG

BMR:     2207Kcal

Metabolic Age:     14

Visceral Fat Rating:     3

yummy meatballs

My girlfriend made me meatballs, they are YUMMY!

Here's the recipe:

800g of ground beef

1 dl oats

1 whole egg

1 tex mex / taco spice mix

20 minutes in 200 degrees C°

Per serving (2 balls):

268cal.

28g protein

6g carbs

15g fat

Got my body fat measured, here are the results. Started a new diet today, let's see how my body responds.

A new goal

+3kg

I have a new goal to achieve. By Christmas Eve I would like to have gained 3 kilos of pure muscle.

Starting from Sept 1st. We'll take pictures and measurements. I'll post them later.

Today were shoulders & abs, tomorrow chest & triceps.

So, I have couple days left to eat sweets and other crap eg. Beer :)

Back in business

Started Kris Gethins 12-week hardcore 6weeks ago...And just got sick with flu and sore throat yesterday. So im missing couple workout days. :(

I'll be postin some progress pics from the first 6weeks.