ThE ROCH's MISSION to his first contest with LAYNE NORTON !

[adamrochester]

ok guys my names Adam Rochester - teen age natural bodybuilder been training with Layne Norton for a while now my comp is next year in Australia at the inba and anb in the teenage division i turned 19 on the 18th on this month right now im doing a mini cut for the summer

down below are some pictures at my peak of my bulk i was 94.4kg

http://i1212.photobucket.com/albums/cc444/adamrochester1/Image003.jpg
http://i1212.photobucket.com/albums/cc444/adamrochester1/P6210240.jpg
http://i1212.photobucket.com/albums/cc444/adamrochester1/P6210257.jpg
http://i1212.photobucket.com/albums/cc444/adamrochester1/P6210261.jpg


my best lifts were

bench 253lb x1
squat 375lb x1
dead 463lb x1


i have another journal at bodybuilding.com and musculardevelopment.com
http://forums.musculardevelopment.com/showthread.php/100220-ThE-ROCH-s-MISSION-to-his-first-contest-with-LAYNE-NORTON-!

http://forum.bodybuilding.com/showth...hp?t=122737411 (http://forum.bodybuilding.com/showth...hp?t=122737411)

ive attacthed some pictures of me when i was 94.4kg

im currently doing a cut im down to 85.6kg


ive uploaded some vids to these were while i was dieting !


YouTube - stiff leg deadlift

YouTube - HITT CARDIO - sprint parachute

YouTube - box squat

ill post my first training day today

speed benchpress 132 x 3 8 sets

flat db press 66 x10 x10 x10

dips body weight x 12 x12 x12

cable cross overs 70 each side x15 x15

i always stretch my chest after hypertrophy on chest feels so god dam good and because my posture isnt that great i need to get my shoulders back i get my mate to hold each arm down for 20 secs -1 min god dammm haha feels good man

dumbell shoulder press 55x8 x8 x9

cable side lateral raises 40 x 12 x10

machine seated lateral 110 x 12 x 12 drop to 51 x 12

bent over dumbell laterals 33x10 x10

dumbell shrugs 110's x 8 x9 i try to get these as high as i can and squeez the hell out of my traps

bang all good mad sess !

[adamrochester]

sorry guys this message board is a bit different to the one sim used to

how do i upload vids ?

[fltallpaul]

sorry guys this message board is a bit different to the one sim used to

how do i upload vids ?

Get the URL from your video...which looks like this...

YouTube - stiff leg deadlift

take everything out except for what's after the = sign

tmyzZ5v3nME

now when posting a message look up and see the TUBE button, this is a shortcut for posting this

Now all you do is put the last piece of the URL in the middle


tmyzZ5v3nME



Take out any space and you have this...


tmyzZ5v3nME

[fltallpaul]

Take out any space and you have this...

tmyzZ5v3nME

[adamrochester]

thanks man !!!!


had another one of those **** days lethargic and felt sleepy or well it will be over soon

and to make it worse i did legs to

legs

8 sets speed deadlifts 1 reps 258 lb

jump squats 20 15 secs rest

leg extension 245 x 12 x12 x12
ss

standing calf raise 242 x 8 x8 x8

glute ham raise x 6 x6 x7

cable pull though 231 x 15 x15 had a good pump on these though

finished of with some seated calf rase 220 x8 x8 198 x 12

in the end came of ok just glad to be done

tomorrow i will be training in the afternoon which i dont like because its jys funeral its going to be depressing and sad i hope it doesnt turn my workout to cactus or well i want to go there to say my final good bye

[adamrochester]

had the funeral today was hectic so many people ! was a sad day got there at 11 had no breakfast till i got home at 230 note i hadnt eatin from 5 am in the morning were i woke up to piss and had my last meal for the day on friday ! ok so 230 had oats whey and egg whites / 2 scoops of jacked / 1 scoop xtend i was that hungry and was bloated as hell in the car to the gym and at the gym lol was at the gym at 3 i finished right on 5 when the gym closed !!!!!! just made it was stoked was a memorable day rip bro

back + arms + cardio

vbar pull down 170 x10 x10 x12

machine plate loaded rows 247 x12 x12 x12

vbar rows 150 x12 x12 x12

weighted hangs 1 min 48 secs

decline dumbell skull crushers 27.5's 10 x11 x10 x10
ss
free weight preacher curl 64 x10 x10 x10 x10

tricep pushdown 10 x 13 141 x 15
ss
reverse cable curls 70 x16 x16 x16 drop set normal cable curls 70x 13

ronnie coleman high bicep pully curls my fave ! x 13 40 each side x 15

cable crunch 220 10 x10 x10

decline cable oblique crunch body weight x 9 x 7

had 2nd meal at 530 lol ! looks like i be waking up tonight when i piss to smash a few meals !

[adamrochester]

yesterday i sore the weather forcast it said it was going to be 28 and sunny so i planned to do hitt cardio out side with my parachute ........ well this morning when i woke up to pee the weather looked cactus looked like it was raining i was pissed then 5 hours later i woke up it was overcast had breaky 1 hour and a bit later went buy and the sun came out and yep outside for cardio it was with my parachute !

hitt cardio

5 min walk

10 parachute sprints for 15 seconds each

10 min walk

good cardio sess was sweetier than a pedifile at a wiggles concert http://assets.bodybuilding.com/forum/images/smilies/wink.gif

[JacksonRose]

yesterday i sore the weather forcast it said it was going to be 28 and sunny so i planned to do hitt cardio out side with my parachute ........ well this morning when i woke up to pee the weather looked cactus looked like it was raining i was pissed then 5 hours later i woke up it was overcast had breaky 1 hour and a bit later went buy and the sun came out and yep outside for cardio it was with my parachute !

hitt cardio

5 min walk

10 parachute sprints for 15 seconds each

10 min walk

good cardio sess was sweetier than a pedifile at a wiggles concert http://assets.bodybuilding.com/forum/images/smilies/wink.gif

MFILciAjYJA

[Conrad]

Adam,
I like seeing that you are starting this at younger age and doing this the natural way. Layne will guide to you to surpass your personal goals. Stick to the plan.

I will be checking in with this and GOOD LUCK!

[adamrochester]

thanks man

ok guys got the all ok to bulk again !!! macros every day are
200 pro
200cho
50 fat

here we go october here we come

upper body power
flat dumbell 99's x 2
ss
pendlay rows 198x 5
wide grip lat pull down 190 x 8 x8 x8

machine shoulder press 245 x 5 242x5

close grip bench 159 x 6 x6 x6
ss
standing dumbell curls 55's x 6 x 6

OLVWUGfN3Qo

http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_0803.jpg
http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_0846.jpg
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http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_0900.jpg

[adamrochester]

today was legs so shatted was going to film the lower power dya but my camera died !!!!!!!!!!!!! was pumped to to film some squats and glute hams

squats 342 x 1

standing calf raise 287 x6 x6 x6

glute ham raise 44 x4 x4 x4 x4

leg extensions 220x8 x8


seated calf raise 265 x6 x6

bulk bulk bulk http://assets.bodybuilding.com/forum/images/smilies/smile.gif

[adamrochester]

hitt cardio + abbs

5 min warm up on the cross trainer
12 intervals on the bike
10 min cool down on the cross trainer


cable crunch 220 x10 x10 x10
decline oblique crunches x8 x8

was ok today smashed cardio felt lke it went for 5 mins ! heaps more stamina!

[adamrochester]

speed bench 132 x 3 8 sets felt abit easier today thnk my strength is coming back already energy is alot better so far !

incline db press 66 x10 x10 x10

dips body weight x 12 x12 x13

seated cable fly 51 each side x17 x16

chest stretch dam these feel good


dumbell shoulder press 55x8 x9 x9 ooo on the comebackk !!

dumbell side laterail raise 27.5 x13 x14

machine seated lateral 110 x 12 x 12 drop to 51 x 13

bent over cable side lateral 31 x9 x 10

dumbell shrugs 110's x 8 x8 might have to drop these not sure if im getting enough range of motion out

was good sesh had good energy and after words training clients !
and strength is on the comeback http://assets.bodybuilding.com/forum/images/smilies/smile.gif

[adamrochester]

speed box squats

jump squats

leg extension 245x12 x12 was getting to heavy so lightend it up x 12
ss
standing calf raise 242x8 x8 x8

glute ham raise bodyweight x7 x7 x7 body

cable pull through231 x 15 x15

seated calf raise 209 x9 x9 198x 11

had pretty good workout todya on legs had good energy once again cant wait for back and arms tomorrow ! and cant wait to give my body a break doing the deload not next week but the next

in saying that it will suck also as im getting my freakin wisdom teeth out the 1st of feb ahha looks like ill be having all shakes for a couple of days how exiting haha

[JacksonRose]

k0_hHHJs0ZM

[adamrochester]

mad vid man ive seen it before :)

back + arms + abs

felt a bit stronger today

vbar pull down 82kg x10 x10 x10
machine plate loaded rows 112kg x12 x12 x12
vbar rows 68kg x12 x12 x13

weighted hangs 1 min 30

skull crushers 36kg 11 x10 x10 x10
ss
curl bar curl 36kg each side x10 x10 x9 33kg x10

tricep pushdown 64 x15 x 15 59 x 14 drop set close grip push ups x 16
ss
reverse cable curls 32kg x16 x17 x17 drop set normal cable curls 70x 14

ronnie coleman high bicep pully curls 18kg x 15 x 15

cable crunch 220 10 x10 91kg x10

decline cable oblique crunch body weight x 6 x 6 went alot slower on these felt better my back was giving a bit of pain

had solid workout today was quick and had a mad pump !

[adamrochester]

hitt cardio !

5 min walk - high knees but flicks jog walk
10 parachute sprints i was toast after this shirtless cardio ftw ! weather was good was sweaty as some times i wonder what people think when they drive past my road and see me running with my parachute in my drive way haha

10 min walk around the farm cool down http://assets.bodybuilding.com/forum/images/smilies/smile.gif

feeling better each day more enrgy i dont feel sh*t !

ive lost 1kg since ive added calories haha so i will most likely be upping macros tomorrow http://assets.bodybuilding.com/forum/images/smilies/smile.gif cant wait

[adamrochester]

upper power day 1 daa cycle #2

floor press 100 kg x 1

rack chin 90kg+ bodyweight x4

v bar pull down 86kg x8 x8 x8

dumbell shoulder press 32kg each x5 x6

close gripbench 72kg x6 x6 x6

dumbell curl 25kg each x6 x6

upped my carbs buy 15 oo yeha time to grow :)

[adamrochester]

hack squat ! my gym just got one of these i have been missing out ill tell you my legs havnt been this fried in ages ! worked up to 3, 20kg plates and a 1, 10kg plate each side im not sure how much the actual pad ways but the plates alone was 140kg x1 rock bottom rep went for 2 and the bloody lever caught on the side http://assets.bodybuilding.com/forum/images/smilies/frown.gif or well ill leave it with 140x 1 but i came down to fast on the way down need to go slower !


ss with
standing calf raise 130kg x 6 x6 x7

sldl 155kg x3 150 x3 140 x3 x3

leg extension plate loaded 100kg x 7 95 x 8

seated calf raise 120kg x6 x6

had 10 hours sleep again ! ftw had mad energy not lethargic at all hit a body weight at an all time low since my last cut 83.8kg still loosing weight while up macros http://assets.bodybuilding.com/forum/images/smilies/biggrin.gif looks like ill be upping again next week http://assets.bodybuilding.com/forum/images/smilies/biggrin.gif


gQ5CJukuXcQ

[adamrochester]

hitt cardio and abs

had 9 and a half hours sleep aain today !!! http://assets.bodybuilding.com/forum/images/smilies/smile.gif yeh buddy !

5 min warm up on on tredy 12.5 incline tredy 4.1 speed

12 intervals on the bike

10 min cool down on tredy 12.5 incline tredy 4.1 speed 12.5

cable crunch 91kg slow and better form x10 x10x10

decline crunch oblique twist x8 each and then side 9 each side


happy australia day aussies !!!!!

[adamrochester]

chest and shoulders
speed bench press 57kg x 3 8 sets
incline dumbell press 30kg x 10 x 10 x10
body weight dips x12 x12 x14
seated cable fly 23 each side x 16 x17
chest stretch 30 seconds
dumbell shoulder press 25kg x 9 x8 x9
dumbell side laterals 12.5's x14 x15
machine side lateral machine 50kg x12 x12 drop set with 23kg x 14
cable rear laterals 14kg each side x10 x10 had a sick pump on these
up right cable rows 73kg x 8 x8 my mmc on these are awesome really feel like thse have done wonders for my traps

really feeling i need the deload body is getting hammerd

[adamrochester]

legs my quads are still banging from tuesday from the hackys

speed box squat 95kg x2 8 sets

jump squats

leg extension 91kg x12 x12 x12 went lighter on these try get a good squeez at the top
ss
standing calf raise 110kg x8 x8 drop the last set 105 x8

glut ham raisebody weight x8 x8 x9 my hammies were on fire

cbale pull throughs 105kg x 15 x 16 im really starting to like these been getting good mmc with them and feeling a mass pump after!

finished of with some seated calf raise 95kg xx9 x9 90 x11

overall was a good workout had alot of energy with out taking jacked ! looking foward to finishing the week of with back and arms tomorrow and cardio sunday then monday will be a deload !~

[HammerStrength12]

Hey man, nice journal! Looking sick. Way to go in staying natty as well, especially at that age. Your patience will pay off in the long run. You've got a really good start and by the time your in your mid twenties are gonna look insnae. Keep it up!

[adamrochester]

thanks man i appreciate it heaps !

back & arms & cardio
v bar pull downs 82kg x 10 x10 x11
machine plate loaded rows 12x12x13
vbar cable row 68 x12 x13 x14
80kg + bodyweight - weighted hangs 1min 40 secs
skullcrushers 35kg x10 x10 x11x11
ss
curl bar curls 35kg x10 x10 x10 x10
pushdowns 64 x 15 x15 x15 drop set close grip push ups x12
ss
cable reverse curls 32kg x17 x17 36 x15 drop set cable straight bar curls 36kg x 10
ronnie coleman high bicep curls 18kg x15 x16
cable crunch 91kg x 11 x11 x11 had abb cramps after this !
decline oblique crunch twists x8 x9

KOw48MHmTf0


some snaps after workout

http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1013.jpg
http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1028.jpg
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http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1015.jpg
http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1008.jpg

[adamrochester]

http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1005.jpg
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http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_0998.jpg

[adamrochester]

hiit cardio !

5 min warm up -walk , but flicks , high knees
10 parachute sprints i was smoked in the stinking hot 40 degrees day :|
10 min cool down walk around the farm

shirtless cardio ftw people were driving buy staring haha my sweat went all foamy after posties went down to the beach with a mate was nice water was amazing

[adamrochester]

deload !!!!!!! i thought id hate it but dam feels good to have a break from being 16+ weeks straight

getitng my wisdom teeth out tomorrow http://assets.bodybuilding.com/forum/images/smilies/frown.gif planned a diet for this pretty much all shakes and milk and pb and bananas and oats all blended to have for 5 meals haha

its gonna suck i was planning on doing hitt cardio on wednesday the day after eveyrone is saying i wont be able to but i might i will be training clients on wednesday so ill be at the gym any way ! just harden up ! if not i will have a day off and get back in thursday i fukn hope !!!!!!!

wish me luck guys !

[Chapter 2]

I might have missed it, but is Layne also doing your diet/ posing/ and supplementation advice?

[adamrochester]

not posing but diet and supplementation and training

deload legs

before i had the op
had my wizdom teeth out today went well i woke up feeling drunk haha was weird my mouth is caining atm just had a whey shake and some olive oil and crushed mashed broccoli

[HammerStrength12]

Damn dude, it is true what they say about lookign bigger when ur leaner. Nice work!

[adamrochester]

thanks bro !

its 11,10 am here im not doing cardio this will be my first day of in about 16+ weeks my body needs it to

my mouth looks like a chubby kids face :| ive decided to do a bit of work at 230pm train a few people

today will be a another dya of soft foods and blended shakes i had scoop of whey and 109gram oats this smorning with 3 teaspoons of splenda was good man

the rest of the days foods consist of milk whey peanutbutter and banana and mushed broccooli sounds inviting http://assets.bodybuilding.com/forum/images/smilies/wink.gif but thats what a mans got to do to maintain or try to gian weight right http://assets.bodybuilding.com/forum/images/smilies/smile.gif

[adamrochester]

chest and shoulders deload
mouth is still caining training today probly made it worse ill see how i go tomorrow i was planning on doing some occluded leg extensions ! if any one doesnt know what this is ! omfg the most painfull things ever apart from having all 4 wizdom teeth out haha hope fully i wake up with no pain and i can train !!!!!

[Chapter 2]

Bro, mind your joints/ knee's.... don't forget that you have to go your whole life with them!
Other than that: Love your drive!

[HammerStrength12]

Bro, mind your joints/ knee's.... don't forget that you have to go your whole life with them!
Other than that: Love your drive!

agree!

[adamrochester]

thanks guys do you mean on the hack squats ? i no i didnt control it on the way down what else did you see wrong im open to hear feedback

ok guys took the day of today no occlusion for me today http://assets.bodybuilding.com/forum/images/smilies/frown.gif was pumped to do it to *****ng mouth !!!! shatterd will have ot be delaid till next week orrr maybbbbeeee tomorrow http://assets.bodybuilding.com/forum/images/smilies/wink.gif training some clients today and resting up had 10 hours of deeeeeeeeeeep sleep was good my mouth looks likes the sweeling has gone down abit hopefully i can get in tomorrow ! come on body !

[adamrochester]

trianed to day

back arms abs calfs

deloading still was light work wasnt to bad at the end my mouth started to give greif glad its over im tkaing tomorrow off and hopefully be good buy monday to start training heavy again ! if not ill deload for one more week

im still living of oats protein milk peanut butter and bananas and mashed broccoli it feels like my jaws broken hurts to open up wide so its tough eating !

[adamrochester]

lol havnt seen her in a week

mouth is feeling alot better wont be neededing any pain killers today and probly not any more http://assets.bodybuilding.com/forum/images/smilies/smile.gif

took cardio off today it would of upset my mouth with all the blood pumping around my face

not sure if ill be back into training hevay tomorrow see how the mouth is when i wake up

[adamrochester]

back to heavy training today ! woop whacthed the super bowl to before i trained GREEN BAY FTW !

i needed that deload and 3 days off ! worked out awesom

came back motivated as hell will be changing program in 2-3 weeks

floor press 100x2

rack chin 85kg + body weight x 6

v bar pull down 86 x9 x9 x9

dumbell shoulder press 35kg each x 3 died 32's x 4 was tost from the first set

decline skull crusher 48kg x5 x5 x5

curl bar curl close grip 48kg x6 x6

awesome work out i think the daa has kicked in to todays the 15th day http://assets.bodybuilding.com/forum/images/smilies/smile.gif here we go !!! offseason

upped carbs again yesterday

cho 245
pro 200
fat 50

[adamrochester]

had no time to post yesterday

so here it is

ok guys its been 7 days - 1 week since i had my wisdom teeth out pretty much heald now just bruising and abit of pain here and there like when i did rack deadlifts lol

droped weight since yesterday from heavy training 82.9kg :| holy smokes i can get my belt on the last hole now :| come on bulk http://assets.bodybuilding.com/forum/images/smilies/smile.gif

rack deads havnt done these in like a year ! i found there harder 165x2 170kg x1
ss
standing calf raise 130 x 6 x6 x6

sldl still cant get my form right 135 x3 130x 3 x3 x3 im going to try 120kg 125 and get my form spot on !

leg extensions plate loaded 95x7 90x7
ss
seated calf raise 120x5 115x 6

stregth died today must be the antibiotics or well ill come back soon http://assets.bodybuilding.com/forum/images/smilies/smile.gif

hitt cardio + abs

woke up today, back and lower back was toast lol from the deads yesterday
later in the arvo i went and sore my chiro got a massage was so painfull but dam good got cracked he said a few things were out of place

cable crunch 91x10 86x10 x11
decline oblique crunch 8 each side 8 each side


5 min warm up on the cross trainer
12 min intervals on the bike
10mins cool down on the cross trainer

chest and shoulders tomorrow pumped for that !

[adamrochester]

had no time to post yesterday

so here it is

ok guys its been 7 days - 1 week since i had my wisdom teeth out pretty much heald now just bruising and abit of pain here and there like when i did rack deadlifts lol

droped weight since yesterday from heavy training 82.9kg :| holy smokes i can get my belt on the last hole now :| come on bulk

rack deads havnt done these in like a year ! i found there harder 165x2 170kg x1
ss
standing calf raise 130 x 6 x6 x6

sldl still cant get my form right 135 x3 130x 3 x3 x3 im going to try 120kg 125 and get my form spot on !

leg extensions plate loaded 95x7 90x7
ss
seated calf raise 120x5 115x 6

stregth died today must be the antibiotics or well ill come back soon

hitt cardio + abs

woke up today, back and lower back was toast lol from the deads yesterday
later in the arvo i went and sore my chiro got a massage was so painfull but dam good got cracked he said a few things were out of place

cable crunch 91x10 86x10 x11
decline oblique crunch 8 each side 8 each side


5 min warm up on the cross trainer
12 min intervals on the bike
10mins cool down on the cross trainer

chest and shoulders tomorrow pumped for that

[adamrochester]

chest and shoulders

speed bench 50kg x3 8 sets

incline dumbell 30kg each x10 x10 x10
incline machine plate loaded . 70kg x11 x11 x11
seated cable fly 23 x 15 x12

chest stretch

dumbell shoulder press 25kg each x8 x7 x8
dumbelllaterals 12.5s x12 x12
machine side lateral 50kg x12 x12 drop set with 23kg x 14
bent over cable laterals 14kg each x10 x10
cable upright rows 73 x8 x8

lost strength today still loosing weight to http://assets.bodybuilding.com/forum/images/smilies/frown.gif still not at my maintenance oviously or well keep trucking along occluded leg training tomorrow

[adamrochester]

feel small cant wait for it all to come back and be normal http://assets.bodybuilding.com/forum/images/smilies/biggrin.gif exites me allot haha im not complaining though you cant always have it your way everyhting happends for a reaosn i beleive


legs

speed deads 110 x1 8 sets

jump squats x20


occluded leg extensions !!!! 12 sets my quads were smoked after this legs felt like jelly haha mad pump

i then followed that up with 3 more sets of leg extennsions 71kg x12 x12 x12

sldl 95kg x10 x10 10

rope pull though 105 x15 x15 starting to love these ! mad pumps

standing calf raise 110kg x 8 x8 x8

seated calf raise 95 x8 x8 90 x10

was smashed after this overall had a good workout annihilated those wheels cant let any one at work me for this comp time to get seriouse no distractions game on head phones in and rippppp it

thats it man

[adamrochester]

back + arms + abs
machine plate loaded pull downs 100kg x 10 x10 x10
chest support made up cable row 114kg x14 x13 x13
incline dumbell row 25kg x12 x12 x12
weighted hang 80kg + bodyweight - 1min 32 secs

skull crushers 35kg x 10 x10 x11 x11
ss
curl bar curls 35kg x 10 x10 x10 10
reverse push downs 50kg x15 x15 x15 close grip push ups drop set
ss
dumbell hammer curls 2 arms at same time 12.5s x15 x15 x15 drop set 7.5s x14
coleman curls 18kgs x16 x16
occluded tricep pushdowns ! holy smokes ! my arms went blue lol lets hope i can get new gains doing this because dam it recks !
cable crunch 91 x 11 x10 x10
decline oblique twist crunch 8 each side 9 each side

[adamrochester]

hitt cardio
5 min walk up my drive way
10 parachute sprints
10min walk around the farm
smashed it today time flew buy the time i new it was over wholemeal pasta soy sauce and chicken post workout food for champions !

[adamrochester]

upper power last day of the antibiotics strength is still going down :(
flat db press 45kg x1
pendlay row 90kgx5
vbar pull down 86x9x9x9
dumbell shoulder press 35skg x 3 , 32.5s x5
decline skull crushers 48 x5 x5 x5
curl bar curl 48kg x 6 x6
had bad luck to day on Valentine's Day went to the flower guys on the road after work and then picked my gf up after her school - went backt o hers we broke up she said it wont work because shes doing nanying at the end of the year for 2 years over seas and it will be hard to see one another now because shes back at school doing year 12 her last year
been together for bout 3 months im not that bumbed plenty more fish in the sea im now a single man !

[adamrochester]

lower body

rack deadlifts 170x2
ss
standing calf raise 130 x7x7x7

sldl 120xx4x4x4x4

plate loaded leg extension 90kg x 8 x8
ss
seated calf raise 115 x6 x8

feel strength is coming back now finished my antobiotics !!!!!! here i come !!!!!!

[adamrochester]

hitt cardio

tredmill 5 min warm up 12.5 incline 4.1 speed

12 intervals on the bike my legs were banging like crazy and it was steamy as in the gym lol sweety as sh*t

cool down 10 min tredmill 12.5 incline 4.1 speed

chest tomorrow exited to see howmy strength will be after no antibiotics come on !

[adamrochester]

chest shoulders

speed bench 55kg

was pumped got interupted buy the pt manager saying we have a quick meeting wtf!!!!!!!!! had to pause training for 10mins came back and pump was gone was pissed from there on was hard to keep my high level going but i strived to do so !

flat db bench 32's kg x10 x8 30kg x 10
incline plate loaded machine 70kg x12 x12 x12 can you say 1 rep more on each set than last time i smell bulk slowly taking its effect http://assets.bodybuilding.com/forum/images/smilies/wink.gif
cable cross overs 27kg x16 x17 i imagined lee haney on these as i sore a vid on him yesterday doing dbflys hes striations were beyond rediculous !

1 min chest stretch

db shoulder press 25kg x8 x8 x8
seated dumbell lateral 10s kg x12 x12
machine side lateral 50kg x12 x12 drop set 23 x15 http://assets.bodybuilding.com/forum/images/smilies/wink.gif
dumbell bent over rear laterals 15's kgs x8 x8
cable upright row 73 x8 x9

well was better than last workout so im on the comeback just be pateint i keep telling my self

[adamrochester]

legs hyper

smashed it today head phones in pumoing chimaira nothing but intense ~!

low bar speed box squats felt good apart from my wrists ! wtf ! im waiting on answers why they killed so much

speed jumps

leg extensions 91kg x12 x12 x12
ss
standing calf raise 110 x8 x8 x9

sldl 95kg x10 x10 x10 felt easier this week http://assets.bodybuilding.com/forum/images/smilies/wink.gif

cable pull through 105kg x15 x16

seated calf raise 95 x9 x10 x8 got more reps out on these they felt easier http://assets.bodybuilding.com/forum/images/smilies/smile.gif

over all i feel strength is slowly coming back up it will take a while before its back up to were it was but im happy now i can start to see more progress coming my leavers feel stronger and things feel alot easier on joints ect when i pick the weight up come sunday i hope to increase more macros http://assets.bodybuilding.com/forum/images/smilies/wink.gif

back and arms tomorrow with occluded biceps http://assets.bodybuilding.com/forum/images/smilies/wink.gif this is gonna be good

[adamrochester]

back and arms and abs
machine plate pull down 100kg x10 x10 x11
seated chest support made up machine 114 x13 x14x x14
incline dumbell rows - 25kg each x12 x12 x13
80kg + body weight weighted hang 1 min 40 secs
did something funky today brang the free weight preacher bench over to the cable cross over and did
cable rope over head extensions 50kg x10 x10 x10 x10
ss
cable preacher curls 50kg x10 x10 x10 x 11
these felt mad ^^^^
reverse cable push downs 50kg x15 x15 x16 drop set close grip push ups x 18
ss
dumbell 2 arm at a time hammer curls 12.5s kg x15 x15 x16 drop set 7.5kgs x 15
spider curls with curl bar inner grip 21 x15 19kg x16 finished mad pump
then wait for it occluded preacher curls :| haha was intesne on some sets i struggled to get 1 rep out the blood in there was crazy im typing this now and im shaky still cant wait to get more calories in me and hopefully see changes in these dam arms !
hanging leg raise body weight x13 x13 x13
abb machine faced to the side 50kg x12 each side x12 each side

was a long workout had some good ol chicken and wholemeal pasta and soy sauce one of my staples

[adamrochester]

hitt cardio

5 min walk some but flicks high knees
10 parachute sprints this was tough today was windy as sh*t
10 min walk cool down stroll around the farm

thats the end of another week

weighing in at 82.5

macros

270 carbs
200 pro
52 fat

[fatbackgoal]

First off want to say good job you are doing. You said you are working with Layne are you doing that via email? Just wondering how that is going and how it is working for you.

[adamrochester]

thanks mate ! its going awesom he is the man i have learnt so much !


upper body power

flat dumbell bench 45kg each x1

pendlay row 90kg x 5

incline dumbell row 30kg each x8 x9 x10 these felt mad !

machine plate loaded shoulder press 112kg x4 x4 died on these http://assets.bodybuilding.com/forum/images/smilies/frown.gif

decline skull crushers 48kg x5x5x5
curl bar curl 48kg x6 x7

all up still not gaining strength on power day apart from 1 rep on curl bar curls http://assets.bodybuilding.com/forum/images/smilies/frown.gif hope it comes back soon !

[adamrochester]

lower body power

felt so energetic today woke up pumped

squats - LOW BAR getting used to this ! 155kg x 1 still the same as last time come onnnnn !

good mornings paused at the pins and came bacl up each rep these were tough 110kg x3 105kg x3 x3 100kg x3 went light trying to get proper technique these can be ver dangerouse having shit form !

leg extensions 90x8 85x8i droped it better form nice and slow getting all the way up i think i had been cheating rang of motion the other times or well

standing calf raise 130 x7x 7x 7

seated calf raise 120kg x6 x6 better than last weeks weight come onnnn !

took these last night


http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1059.jpg
http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1056.jpg

[adamrochester]

hitt cardio + abbs

5 mins cross trainer
12 intervals on the bike
10 mins cross trainer

body weight leg raises 15 x14 x14

abb machine with a twist ;) 50kg 15 each side 13 each side

[adamrochester]

chest + shoulders traind with a mate today was good motivation ive never trained with him before as he goes to a dif gym

speed bench 55kg
flat db bench 32kg x10 x10 x10 better than last week !
incline machine plate loaded 70kg x11 x11 x11
cable cross over bloody machine was down so i had to go on another station it felt weird but was still good ! 57kg x 17 x20

chest stretch 1 min

db shoulder press 25 x8 x8 x7
dumbell lateral raise 10kg each x12 x13
machine lateral raise 50kg x 12 x12 drop 23kg x16 ;)
dumbell rear lateral 15kg each x9 x10 better than last week
dumbell shrugs 50kg each x8 x8 went really slow on these and good rom !

wile that sess was at am lol was at the gym till 7pm and waited for a client for 30 mins to get there i thought f*ck it im gonna do abit of back and arms lol

machine pull over 71 x12 x12 x12
straight bar cable row 77 x14 x15 x15
cable rope push down 50x 14 x14 x15
machine preacher curl 50kg x10 x10 x10

lol just a pump i dont beleive in overtraining ill be training back and arms saturday so itl be 3x this week i have done them ;) i wouldnt mind after my comp doing things like this some body parts 3x per week

[adamrochester]

legs

speed box squats 95kg

speed jumps

leg extensions 91 x12 x12 x13
ss
standing calf 110 x8 x9 x9

sldl 95 x10 x10 11 felt easier http://assets.bodybuilding.com/forum/images/smilies/wink.gif

rope pull through 105kg x15 x16

seated calf raise 95kg x9 x10 x9

occluded calfs :| o my golly haha was intense sh*t felt mad after though calfs were cramping really loving occluded lately starting to build a good pain tollerance http://assets.bodybuilding.com/forum/images/smilies/smile.gif

[adamrochester]

back + arms

machine pull down 100kg x10 x11 x11
chest supported made up row 115 13 x14 x15
incline dumbell rows 25kg x13x13x14

finished back quick as

weighted hang body weight + 80kg 1 min 30 secs

rope over head extension 50kg x10 x10 x10 x10
cable preacher curl 50kg x10 x10 x11 x11

reverse cable push down 50kg x16 x16 x17 drop close grip push up on knees x19
dumbell hammer curls 2 arms at a time 12.5kgs x 16 x16 x16 drop set with 7.5kgs x18

finished of with curl bar spider curls 18kg x 17 x19

.......

occluded triceps holy smokes ! my pain tolorence is really starting to build ! its been 6 hours post workout and my tries feel fatigued as hell !

[adamrochester]

hitt cardio + abs

5 min warm up on treadmil 12.5 % grade 4.1 speed
12 intervals on bike
10 min cool down on treadmil 12.5 % grade 4.1 speed

5kg hanging leg raise x10 x10 x10

abb machine facing the sides - 57 x12 each side 52 x12 each side

then whatched ufc ! in sydney !

was dissapointed .........wasnt that good today george lost http://assets.bodybuilding.com/forum/images/smilies/frown.gif lost

[adamrochester]

upper power

bench 92kg x2
rack chin body weight + 85kg x7
incline dumbell rows 32's x10 35kg each x8 x8
macine plate loaded shoulder press 112 x4 x4
flat skull crushers 48 x5 x4 43x7
ss
curl bar curl outter grip 48 x6 x7

upped macros on sundya again lost 100 grams

cho 285
pro 200
fat 52

[adamrochester]

lower power

squats 155kg FAIL ! dont know what happend this time last week i nailed it this time ba bowww http://assets.bodybuilding.com/forum/images/smilies/frown.gif the low bar is pinching the back of my rear delt feels like a sharp pain im going to get a tennis ball and foam roll it in that point hopegully i can release the stress

good mornings 100kg x4

leg extensions 85kg plate loaded x 8 x8

standing calf raise 130kg x7 x7 x8

seated calf raise 120 x6 x6

was a sloppy workout i was pissed after i didnt hit the 155 again 145 felt tough though still same body weight 82.5kg http://assets.bodybuilding.com/forum/images/smilies/frown.gif come on body lol just wait for when my carbs get high as sh*t !!!!

watch the strength come out of the darkness !!!

[adamrochester]

hitt cardio + abbs
5 min cross trainer
12 intervals on the bike
10 min cross trainer

got a sports massage later on in the day deep elbows freakin banged in my lower lats/ christmass tree /traps and then on my glutes !!!!! jeasus !!!!!! felt good but :) 65$ there you go :|

[adamrochester]

chest shoulders

speed bench 55kg
flat dumbell bench press 32.5s 10 x10 x8
incline machine plate loaded 70kg x12x12x12
cable cross over 27 each side x 16 x16
chest stretch my left rear delt feels sketchy from the low bar squats on tuesday a

pinching pain !!!!! arghhhhh just what i need
dumbell shoulder press 25kg each x8x 8x8

seated db side laterals 10kg each 13x13
machine seated side laterals 50kg x12x12 drop to 23kg x17
rear dumbell laterals 15kg x10 x10
dumbell shrugs 50kg x8 x9

not a bad workout im looking fuller and still not gaining weight strength goes up on some things buy a rep thats about it keep on trucking yo !

[adamrochester]

legs hyper

speed deads 117 kg

speed jumps

leg extensions 93kg x13 x13 x12
ss
standing calf raises 110 x9 x9 x9

glute hams body weight x7 x7 x7

cable pull through 105 x16 16

seated calf 95kg x9 x10 x9

occluded calfs ! becoming a big fan of occluded training my pain tolerance is becoming out standing !

[adamrochester]

ok massive day yesterday was a pain in the ass was in traffic jam for a and a bit till i got to the air show ! :@

did allot of walking and got burnt as hell ! the last performance was finished at 5 we got back to our cars and it was all banked up ! we were in the car park for 2 hours ! got out at 715 :@ so pissed !

had pre workout meal at 9 started training at about 1015 pm hahahttp://assets.bodybuilding.com/forum/images/smilies/smile.gif did bakc and arms good workout http://assets.bodybuilding.com/forum/images/smilies/smile.gif

used hammer strength pull down 100kg x10 x10 x11
hammer strength row 80kg x12 x12 x12 felt mad
t bar row machine the bar plus 20kg felt heavy as ? x13 x14 x15

stretch with lat pull down the stack for 1 min this wrecked !

machine over head extension stack x10 x10 x10 x10
preacher curl 110lb x 11 x11 x10 x11

rope push down 50kg x15 x15 x16 close grip push up on knees 22
reverse curl 25 kg x15 x15 x16 droped normal curl bar curls 20kg x 12

spider curls 20kg x 16 x17

occluded biceps ! preachers got my mate to wrap them tight as hell ! and i wasnt bothering me as much as it used to be ! im loving it !

woke up at 81.2kg 1kg lighter from last sunday :| must of been from all that walking

[adamrochester]

went to bed at 4am got up at 12 10pm

was tired as hell

shirtless cardio !

hitt cardio

5 min walk warm up with loyd banks new album :D was pumped
10 parachute sprints
10 min cool down walk around the farm

lol cars were driving past staring ..... like wtf probly my untanedness !

[adamrochester]

upper power slowly recovering with my sleep cycles went to bed at 130 to fit all meals in

flat bench 95x1 might have had 2 in me http://assets.bodybuilding.com/forum/images/smilies/wink.gif i think its strength gain time http://assets.bodybuilding.com/forum/images/smilies/smile.gif finaly !

rack chin body weight + 85kg x8 http://assets.bodybuilding.com/forum/images/smilies/smile.gif

incline dumbell rows 35kgs each x8 x8 x9

machine shoulder press 112x3 died on this http://assets.bodybuilding.com/forum/images/smilies/frown.gif 110 x4 tiredness started to kick in at this point

skull crushers 43 x7 x7 x7

curl bar curl 48kg x6 x7

lol today i woke up at 83 :| what the hell

updated macros

cho 300
pro 200
fat 57

[fatbackgoal]

Checking in to see how things are going. Looks like you are getting good consistent workouts in which is what is most important. Keep it up.

[Mr.Bones]

I found myself waking up leaner as well when stuffing down clean food like there is no tomorrow.

Welcome.

[adamrochester]

always never miss a workout !

yeh its weird im getting leaner its a joke !

lower power

deadlifts 175kg x1 look a bit slopy i have lost a bit of strength here !

good mornings stoped at parelel with a pause at the bottem on the pins 105kgx3x4x4

leg extensions plate loaded 85kg x 8 x9

standing calf raise 130 x7 x8 x8

seated calf raise 120kg x6 x7

a little better a a few more reps out than the previouse

[adamrochester]

looks like im getting leaner buy the day ! its weird im ment to be bulking but i look heaps leaner reverse dieting ftw ! getting leaner while eating more :)

hitt cardio and abbs

5 min warm up on tredmill 12.5 incline 4.1km speed
12 intervals on the bike
10 min cool down on tredmill 12.5 incline 4.1km speed

hanging leg raises 5kg x11 x11 x11

ab machine crunch twisted to the side 52 x14 x14

[adamrochester]

chest & shoulders

speed bench 57kg
incline dumbell 30kg each x10 x10 x10
flat machine 50kg x10 45x12x12 this felt mad biggest pump i have felt ive never used this machine at the gym :)
seated cable fly 23kg each x15x15 my cest was bangin after the flat machine
chest stretch 1 min
db shoulder press 25kg each x8 x8 x9 lol chaire was tilting backwords
cable lateral raises 18kg x12 x10
machine seated lateral 50kg x12x13 drop set 23kg x 13
cable rear lateral raise 14kgeach x11 18kg each x 6
dumbell shrugs 50kg each x9 x9

not a bad workout had some pumpkin oats posties :)

[adamrochester]

legs hyper

speed box squat 95 kg

speed jumps

leg extensions 93 x 13 x13 x13
ss
standing calf raise 110 x9x9x9
glute ham raise bodyweight x8 x8 x9
rope pull through 105 x16 x17

seated calf raise my right ancle feel cactus atm slight sprain or something this isnt good for my chicken legs ! 95 x10 x9 x8

occluded calfs haha bring the pain on it did dammm was killer fun though !

[adamrochester]

went to the pro show yesterday ended up being a great day ! joj is ridiculous in real life my mind was blown if hes legs were as good as hes upper body imo he could win Mr O

yesterdays workout after the pro show at dohertys

back and arms

hammer strength pull downs 100kg x10 x10 x12
hammer strength row 90 x13 x14 x15

t bar chest supported row + 25kg x12x12x12

lat pull down hand stack for 2 mins + single arm lat stretch 20 secs each side

tricep over head extensions stack x10 x10 these felt sh!t was pissed off because of the eat height of it it didnt allow me to get a good stretch at the bottom of the movement
ss
bicpe preacher curl 110 x10 x11 x12 120x8
rope push downs cant remember the weight went like this though 20 x15 x15 close grip push ups cant remember how many
ss
reverse curl bar curls 25 x16 x16 17 drop set with 15kg cant remember how many reps :P
dumbell concentration curls 10kg x15 x16
ss
reverse tricep push downs these felt mad had good bar attacth ments ! i did extra triceps for the sh!t 1st exercise :)

occluded tricep - pushdowns i was smoked after these and then it was time to eat and head home at this time this was my 3rd meal for today lol so had to wake up 2x to eat in the night when i woke up to piss :P

http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1287.jpg

me with justin fellow aus mr natural o

http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1274.jpg

http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1260.jpg

[adamrochester]

hitt cardio + abs today

5 min walk on the drive way
10 parachute sprints
10 min cool down around the property

hanging leg raises at home lol
reverse crunches

sprints felt easy today getting fitter buy the day on + side to when i do hypertrophy workouts my rest breaks are getting shorter i feel ready to go alot sooner than i usualy am

[adamrochester]

upper power

flat db 45kgs each x1 40kgs each x3
pendlay row 85kg x5 was poor effort wasnt happy

lat pull dwon 86kg x8 x8 x8

dumbell shoulder press 32.5kgs each x5 x5

skull crushers 43 x7 x7 x7
curl bar curl 48 x7x7

post workout ff gy , 5% fat cheese . coco pop o's , honey cheerios , oncasein vanila splenda

http://i1212.photobucket.com/albums/cc444/adamrochester1/PB190412.jpg

[adamrochester]

lower body

deadlift 175kg x1 was crap back rounded
ss
standing calf raise 135 x6 x6 x6

glute ham raise body weight + 20kg x3 x3 x3 x3

leg extension 85 x9 x9
ss
seated calf raise 120 x 6 x7

[adamrochester]

hitt cardio + abs

5 min on cross trianer
12 intervals on the bike
10 min cool down on cross trainer

decline crunches 10kg with hands in the air makes this allot harder x10 x10 x10 imo best exercise for abs
decline side crunches 10 each side 8 each side

was good and quick workout was pumped before hand must of been that chilli wrap :P

[newgoal300]

Nice progress there bro! Keep up the good work, stay focused and train hard! What ever lane is having you do is working well!

[adamrochester]

thanks appreciate it !

chest shoulders

speed bench 57kg
incline dumbell 30kg each x10 10 x10
flat chest machine went up on these ! :) 45 x13 x15 50x13
chest seated cable fly 23 x15 x16

chest stretch 1 min each side

db shoulder press 25kg x8 x9 x8 almost had 9 fuuuuuuuuuu !
one arm cable side lateral raise 18 kg x12 x12
machine seated side lateral 50kg x13 x13 drop set 23 x13
cable rear laterals 18x6 14 x12
camberd bar up right rows 33kg x 8x8

im trying a new approach on hyper days instead of having 2-3 mins rest im going down to 1 and a half mins my lifts probly wont be as good but i will get used to it i herd ronnie talking about it in the new md seminar and realised all the other pros ect for there hypertrophy its like 30secs - 1,30 sec so im exited to try this !

[adamrochester]

lower body


felt pumped today trying out littler rest than usual

speed box squat 97 kg
speed jumps

leg extensions everything 1 min, 30 secs rest 93g x12 x12 dieing on this droped it 84 x12 ss
leg press calf raises stack 157kg x11 super slow x10 x10

glut ham raise body weight x8 x6 x7

cable pull through 105 x16 x15

seated calf raise slow form 95kg x8 x8 x9

OCCLUDED CALFS ! had a massive pump after these really finished them of have had some comments on my calfs lately i will be measuring them in 5 weeks see if they have growne from the occluded i know allready they have goten more vascular really likeing this training but dam its painfull i love it !

[adamrochester]

yesterday back and arms was allot quicker than usual having 90 secs rest and i liked it :P

v bar pull down 82kgx10 x10 x10 strugled on that l;ast one !
one arm dumbell row 25kg x12x12x12
straight bar cable row 63x12x12x12

80kg + body weight 1 min 25 secs

dumbell decline skull crushers 12.5kgs each x10 x10x 10 x10
cable curls 68 x10 64 x10 x10 x10
reverse curl 25kg x15 x15 x15 drop set with 15kg x12 dead !

triceppushdowns 59x15 x15 x15 close grip push up 17
concentration curls 10kg x15 x13

smoked this 90 secs rest is mad liking it allot :D

[adamrochester]

hitt cardio + abs

5 min walk down drive way
10 parachute sprints
10 min walk cool down around the farm

shirtless cardio ftw ! again was a great day today trying to get my tan on http://assets.bodybuilding.com/forum/images/smilies/wink.gif

weighted crunch 15kg 3sets
reverse crunches x10 x8

[adamrochester]

upper
today i really focused on controlled breathing worked mint !


flat db press 42kg each x 3
pendlay row 85x6 good form

lat pull down 86kg x8 x8 x9

dumbell shoulder press 32.5kg each x5 35's x3

close grip bench 75x5 72x5 72x6
dumbell curls 25kg each x 6 x7

[adamrochester]

lower power

squats 155kg x 1

glute ham raise body weight + 20kg x4x4x4x4 my hammies were fried after this

standing calf raise 135x6x6x7

leg extensions 85x9x10

seated calf raise 120kg x7 x7

sp5KXO-Bmos

xb54G42Tbm0

[adamrochester]

hitt cardio + abs

5 min warm up on incline at 12.5 grade and 4.1km speed
12 intervals on the bike
10 min cool down on incline at 12.5 grade and 4.1km speed

decline crunch 10kg with weight above my head x10 x10 last set decided to hold the weight on my chest and got a 20kg dumbell for 10 reps

decline oblique side crunch 8 each side 9 each side


smashed it !


out work !

[adamrochester]

chest shoulders

quick workout today finished in 1 hour and 15 usualy takes about 1.5 -2 hours
had 1- 1min 30 secs rest was completly 100% focused intensity was 100% im used to the old 2-3 mins having rested shorter than usual my lifts went down abit it didnt bother me as the pump was amazing !

speed bench 57kg felt lighter :D

incline db bench 30kgs x10 x10 x9 died ! chest was bangin

laying flat machine probly not so good for the shoulders as itputs you in an awkward
position but the pump was mad ! 50kgx10 45x12 x12
seated cbale fly 23x18 had 4 mins rest waiting for the to clowns to get of the cross over station ! x15 thats mopre like it fatigued as hell and chest was rippin

chest stretch on wall each side 1 min

db shoulder press 25kgs each x8x 8 x7
cable side lateral 18kgsx10 14x13
machine side lateral 50kgx12x10 droped 23kg x12
cable bent over laterals 14each side x10 x10
curl bar up right rows 33kg x8 x9

awsom workout had the greatest pump bring on another day !

[adamrochester]

lower

speed deads 117kg these felt easy as sh!t
speed jumps

leg extensions 93 x12 x12 91 x12
leg extension calf raise stack 157kg x10 x10 x11

glute ham raise body weight x8 x8 x8
rope pull through 105kg x16 x16

seated calf raise 95 x9x9x9

occluded calf raises just found out have been doing it wrong i have been putting the wraps on my thighs not below my knees :( or well will try it next time it still wrecked ! lol

[adamrochester]

back and arms

was having a decent workout had allot of energy and was ripping it till i came to the end of back and was time to do my weighted hangs i did the weighted hangs with 80kg+ bodyweight 83kg = 163kg hanging on my arms i did it for 1min 25secs and failed soon as i hit the ground my lower back seized up on my left side ! i had to lay down felt like a bad cramp or a knife going into my lumbar
i started stretching did it for 10 mins the pain faided but did not go i ended up going on to start arms i tried to do cable curls but my lower back seized again so i had to choose the machine preachers to take stress of my lower back any way ill stop my bit$hing

v bar pull downs 82kg x10 x10 x11
one arm dumbell rows 30kg x12x12x12
vbar cable row 73x12x12x11

decline dumbell skulls 12.5 x10 x10 x10 x10
machine preacher 50kg x10 57x10 x10 x10

reverse cable curl 36x 15 x15 x16 drop set with normal cable curls 36kg x9
tricep push downs 59 x15 x15 x16 drop set close grip push up x15

concentration curls 10kg x15 x15
one arm trcep dumbell extension 12.5 x 7 10kg x10 <<<<< did these because of my sh!t arm workout was pissed about my lower back and had to do them though they did hurt trying to keep more core switched on

i hope my back gets better tomorrow for cardio if not i might have to go to my chiro and see what he says i hope this does not set me back ! i iced it when i got home i will be icing it a bit

[adamrochester]

hitt cardio

woke up in the middle of the night back was really stiff i was planning for the worst

woke up in the morning was stiff again decided to go through with cardio + abs

5 min warm up - walk down the drive way doing high knees but flicks ect
10 parachute sprints back felt ok was no pain
10 min cool down walk around the farm
back pulled up ok :D

abs now this was a dif story was really stiff doing weighted ab crunches but went through with it

weighted ab crunches 19kg x10 x10 x10
decline leg raises x13 x14

will be deloading tomorrow for to start a new program looking foward to it :D and it will give my back a break :) works out well in the end

[adamrochester]

upper body deload sucks and struggled allot i looked like a cripple getting of the benches ect and moving around i had to niggle my way of the bench from lieing down :( i realy hope this isnt seriouse awaiting a phone call on the chiro come on !

flat db 25kgs each
pendlayrow 50kg

lat pull down 52kg

dumbell shoulder press 22kgs each

dumbell curl 15kgs each
close grip bench 45kg

deloading sucks but its good for you !
come on back !

[adamrochester]

lower back is a smdige better today still need to see some one abit it though !

lower deload

squats 95kg
standing calf raise 82kg

glute ham raise body weight + 12kg

leg extensions 51kg
seated calf raise 75kg

and hitt tomorrow :) finally i can push my self for one day this deloading makes me feel slack :P

[adamrochester]

back is feeling better :)

cardio + deload abs

5 min warm up on the cross trainer - cardio is really crap with out head phones !! but i tried not to take any notice i took some caffeine tablets before i did the session there 200mg a capsule buy sci fit
12 intervals on the bike - felt sick at the end was busting my chops
10 min cool down on the cross trainer

abs 12kg decline ab crunches
decline oblique side crunch x5 each side

bought some ibuprofen today to and im booked in with the chiro at 8 pm :D

[adamrochester]

ill be doing occluded quads and calfs tomorrow :| deload .... buh bow

fatality!!

deload chest & shoulders

thought my back was ok today until i laid on the bench and tried to get up :| yep its still there http://assets.bodybuilding.com/forum/images/smilies/frown.gif i then pulled something else in my upper back when doing upright rows ahhhh felt crappy all day at work got home and had my ibuprofen

speed bench 35kg

incline db 20kg each

flat machine 27kg not doing these again my shoulders dont like it its a weird motion

cable seated fly 18kg each

dumbell shoulder press 15kg

cable lateral 9kg

machine seated lateral raise 30kg

cable bent over rear lateral 9kg

free weight up right row 20 kg this is when i felt a new pain in my back :@ my body is falling apart

[adamrochester]

lower body deload

speed deadlift 70kg

speed jumps 12

leg extension 55kg

leg press calf raise 95kg

leg curls 30kg put a bit of pressure on my lower back

pull through 64kg lower back was nidging a bit but wasn't to bad

seated calf raise 57kg

occluded leg extensions :) felt good

occluded calfs not soo good :| dont think i like them i stooped near the end i was over it was killer and i had a client in 15 mins i had to eat as well !

i dont think i will be doing occluded much any more i really cbf for now i can make good gains with out doing fancy stuff :)

[adamrochester]

deload back + arms

vbar pull down 52kg
one arm row 20kg
v bar row 53kg

NO WEIGHTED HANG JUST A LIGHT STRETCH !

preacher curl machine 36 kg
decline skulls 7.5kg each

reverse curl 23kg
tricep push down 36kg

concentration curl 6kg
one arm dumbell tricep extension 6kg

back is feeling better felt a bit of pain when db rowing and cable rowing and decline skulls but other than that i think im recovering slowly :)

[adamrochester]

turns out i will be deloading for another week im still not 100% so its best of to go for another week better to be safe than sorry http://assets.bodybuilding.com/forum/images/smilies/smile.gif

hitt cardio

5 min warm up walk down the drive way
10 parachute sprints
10 min cool down walk around the property

abs

weighted crunches with 11kg

decline lying leg raise

[adamrochester]

week #2 deload back is starting to finally come through can stil feel a little bit but im sure it will go buy next week !

flat dumbell 25kg

pendlay row 50kg

dumbell shoulder press 20kg

close grip bench press 45kg

dumbell curls 15kg each

[adamrochester]

legs power deload

squat 95kg
standing calf 82kg

glute ham raise with 12kg + body weight lol these werent a walk in the park

leg extensions 51kg
seated calf raise 72kg

i just want to lift heavy again this is killing me !!!!!!!!!!! depressed :(

[adamrochester]

hitt cardio + abs

sore my chiro before the cardio was really relaxed till the massuess found knots in my glutes lol elbows in haha wow was tough good pain :|

any way ripped it today considering deloading for weights i had to punnish my self some how so yep cardio is the way to do it if your deloading !

5 min warm up on incline 12.5% 4.1km speed i try flex my glutes and take long strides flexing calfs also mix it up - took a note of this from kai greene http://assets.bodybuilding.com/forum/images/smilies/biggrin.gif this guy knowswhat mind can do !
12 intervals on the bike wooooo ripped it sweetier than a pedofile at a wiggles concert http://assets.bodybuilding.com/forum/images/smilies/wink.gif haha
10min cool down incline 12.5% 4.1km speed same as the warm up derr

stretched

abs deload

decline crunches with 12.5kg db

declie crunch twist

[adamrochester]

deload chest + shoulders

speed bench 35kgs
incline db 17.5kgs each
flat machine 27kg = crap movement on shoulders i hate it !
seated cable fly 18kg each

chest stretch 1 min each side

db shoulder press 15kg

cable side latereal 9kg

seated machine lateral 30kg

cable rear delt raise 9kg

upright rows with curl bar 20kg

im so edgy to start lifting heavy again ! next week is going to be intense and im going to be sore as f***k

p.s one of the older ladies i talk to asked me to bench press her haha so i thought

hell why not and filmed it !

here is the pic will try get the vid to

http://i1212.photobucket.com/albums/cc444/adamrochester1/mebenchingkimmy.jpg
lol !

[LIQUIDEX]

^^^^^^^^^ Nice way to show off LOL............

[adamrochester]

loves it !

lol :P

deload legs no occluded this week thought id give my body a break from the occluded

BTW back is feeling 95% better should be 100% buy the weekend hells yeah

speed deads 70kg

speed jumps

leg extension 55kg

leg press calf raise 95kg

leg curls 30kg put a bit of pressure on my lower back

pull through 64kg

seated calf raise 57kg

deload arms tomorrow then hitt cardio looking foward to a fresh start lets hope this back comes through buy sunday http://assets.bodybuilding.com/forum/images/smilies/biggrin.gif come on !!!! also nearly time to start the d aspartic acid again cant freakin wait http://assets.bodybuilding.com/forum/images/smilies/biggrin.gif

[adamrochester]

http://www.facebook.com/?ref=logo#!/video/video.php?v=10150158681224450&comments

video with bench press and women !

deload arms

ok really over deloading !!!!! im going to rip it up next week so much motivation deloading is so boring you have to still focus during deloading but your brain does not want to due to the lower weight

vbar pull down 50kg
one arm row 20kg
v bar row 53kg

bit of a stretch body weight one lat at a time

preacher curl 36kg
decline skulls 7.5kgs each

reverse cable curl 23kg
tricep push down 36kg

one arm dumbell tricep extensions6kg
db concentration curl 6kg

hitt cardio tomorrow :D gonna rip it considering deloading is a walk in the park i have to push my self with something to keep my sanity !

[adamrochester]

hitt cardio + abbs deload

woke up back feeling better again http://assets.bodybuilding.com/forum/images/smilies/smile.gif about 97% heeld

was preparing on driving to the gym and doing hitt this morning turned out to be an average day but freakin windy as hell ! and chilly as !

5 min good warm up but flicks ect walk
10 parachute sprints - this was crazy the wind was pushing me side ways and i was barly moving ! was intense and hard as hell took me a bit longer to finish i still had my jumper on to ! its usualy of on the 5th sprint but today no chance was chilly as !
10 min cool down around the farm walk

abs 11kg + body weight crunch

lying leg raise

starting my new program tomorrow allot more volume ! http://assets.bodybuilding.com/forum/images/smilies/smile.gif http://assets.bodybuilding.com/forum/images/smilies/smile.gif cant bloody wait im exited as hell ! and feeling great and back is almost 100% i will be very carefull though http://assets.bodybuilding.com/forum/images/smilies/smile.gif

[adamrochester]

the new program is sick ! back held up awesom ! and was intense as hell !

im not going to post my routine up in respect to layne only highlights sorry but its faire enough + i pay for it :P

highlights of today

incline barbell bench press 80kg x4 sucked on these havnt done them in a very long time
ss
incline dumbell row 37.5 kgs each x 6

incline dumbell flys 25kgeach x9
ss

pull ups bodyweight x8

buy this time i was feeling it big time ! considering not training heavy in 2 weeks

v bar row 73kgx10

machine shoulder press plate loaded 102kg x5
side laterals db 15kg x9

db curls 25kg each x5 biceps were fatigued as sh**
ss
skull cruchers 48x5

free weight preacher curl 33kgx8
ss
tricep cable push down 77x9

freaking sick workout had a budy train with me today similar strength as mad ! legs tomorrow yeahh buddy !

[adamrochester]

power legs btw sore as hell from yesterday i new i would be ! good ol deload for

2 weeks n then bam heavy the next = sore as sh*t :)

pancakes pre workout VV

http://i1212.photobucket.com/albums/cc444/adamrochester1/PC190418.jpg

then time for gym was buzing got in there met my new training partner and this is how it went down !

front squat 90kg x5 hadnt done these in 20+ weeks :|

will post up my vid later of front squats
hack squat 80kg 2plates aside - x7

buy this time my legs were f##*d lol

leg extensions 91kg ss 30kg lunges x12 each

glute hams 20kg +bodyweight x4

seated leg curl never done these before ;) 57x12 to light !
buy this time i was wrecked legs were sore already screw doms just come now ! lol

standing calf raise 130kg x6 was epic getting the weight up from a seim squat legs were smoked

seated calf raise 80kg x12 dropt -40kg x12

done and dusted sickest leg workout i have had in ages loved it !

cardio tomorrow will be epic with doms in legs woooooooo yea budddy

[adamrochester]

haha i think i put the thread in the wrong place http://assets.bodybuilding.com/forum/images/smilies/frown.gif doesnt get many hits

hitt cardio + abs smashed it !

5 mins on the cross trainer and watching afl - aussie rules football http://assets.bodybuilding.com/forum/images/smilies/smile.gif win
12 intervals on the cross trainer race against deepak he competed last year hes a vegitarian - indian he legs are freaking massive showed him how i do cardio http://assets.bodybuilding.com/forum/images/smilies/smile.gif and i showed him alright he was screwd at the end haha this is how you out work !
10 min cool down on the cross trainer and back watching the fooz ball

decline crunches 20kg+ body weight x10

decline crunch twist each side 9 each side was rather depressing today looked skinny as hell in the mirror not liking it one bit http://assets.bodybuilding.com/forum/images/smilies/frown.gif

suck it up !
__________________

[adamrochester]

chest and back was expecting to be recked buy this !

and yep i was havnt been this sweaty in ages

pull ups body weight x8

flat db bench 35kg x8

v bar pull down 77kg x10

incline dumbell 30kg x10

incline dumbell flys 20kg x15
did some push ups drop set after only got 6 out chest was fried

incline db rows 30kgx10

cable pull over 57kg x12 havnt done these ina very long time mad pump !

overall sick workout once again i am the most motivated i have ever been with training giving it my all each session - if im not then heck someone out there is and that cant be happening ! i must out work !

note legs are still toast from tuesday :| lol will be another hard sess with legs tomorrow look foward to punishing my self http://assets.bodybuilding.com/forum/images/smilies/smile.gif

[adamrochester]

legs

felt lethargic today was weird ended up getting to sleep round 220am doing crap on the computer + eating a meal when i woke up to piss ended up i went to bed at 3 am no good i need to hit the sack abit earlier !

130kg squats legs were still ripping from tuesday - hamstrings were banging ! only got 4 tought i had 6 but no ! http://assets.bodybuilding.com/forum/images/smilies/frown.gif
ss
standing calf raise 100kgx10

hack squat 80kg died on 6 should of keept my ego at the door knocked it back to 70 banged out 10
ss
seated calf raise 75kg x15 felt good man

leg extensions 77kg x15 lol by this time quads were on fire

ss duck walks if you havnt tried these in a drop set you need to !

finished off with some hammie work

leg curls 64kg x9

seated leg curls 57x11 smoked !

finished

had my self a whole box of skinny cow ice cream cookies post workout with a whey shake they went down to quick http://assets.bodybuilding.com/forum/images/smilies/frown.gif but was dayum nice will be taking pics more often fo yall

[adamrochester]

shoulders + arms :) fun day

30kg db shoulder press x8

15kg db lateral raise x 10 then kept going doing half reps and kept going till i coulndt move my arms lol mad pump!

15kg bent over rear lateral raise x9 x10 samething as above ^ starting to do this with most exercises se if it makes a difference in body compistion!

dumbell shrugs 50kg x10 x9 and again ^ lol

short and sharp !

moved on to arms

db curls with 20kg x10
ss
skull crushers 36kg x10

preacher curls 50kg x12
ss
reverse cable pushdowns ( single arm ) 27x9 was smoked at the end

good pump in the arms was quick workout today but satisfying arms feel smoked

time to rest up eat and sleep and hitt cardio tomorrow

tomorrow will be 12 weeks since i started bulking i will take some pics for an update and will see what i weigh and monday i start the d aspartic acid again :D
here are the front squats like i said i think i went to deep its 90kg

lS6W17CB1Ek

http://i1212.photobucket.com/albums/cc444/adamrochester1/PC230412.jpg

[adamrochester]

hitt cardio + bit of abs

5 min walk down the drive way but flicks high knees
10 parachute sprints lol our put bull was trying to chase me up and down the drive way when i was sprinting good ol rupet http://assets.bodybuilding.com/forum/images/smilies/smile.gif will get a pic with me on him one day and ill probly die after i get bucked off :| lol
10 min cool down around the property

hanging leg raises from one a bar at home -x12

reverse crunches x9

D ASPARTIC ACID TOMORROW ! i will upload progress pics tomorrow as well http://assets.bodybuilding.com/forum/images/smilies/smile.gif

and current measure ments

[adamrochester]

measure ments

all body parts were even :)

chest 42 "
shoulders 48"
thighs 24"
calfs 15"
arms 15.5"

wasnt happy with the measure ments but orwell cant complain weight was 82kg

macros
365cho
200pro
57 fat

day 1 d aspartic acid ! upper body !

this was intense 85kg incline bb x 4 5kg better than last week ! i think its just a
coincidence i started the daa to ;)
ss
incline db rows 37kgs each x6

incline flys 25kgs x10 things are rolling nicely now
ss
chin ups nice and slow eccentric nice squeeze concentric x7 all sets this time
v bar cable rows 77kg x10

machine shoulder press 102kg x6
db lateral raise 15kg x11

db curl 25kgs each x5

skull crusher triceps were still sore and fatigued from saturday 48x4

preacher curl 33kg x8 smoked died on the last one
tricep push down 77kg x9

good sess today ripped it !


some eats for today
http://i1212.photobucket.com/albums/cc444/adamrochester1/PC250412.jpg
http://i1212.photobucket.com/albums/cc444/adamrochester1/PC090413.jpg

[STONECOLD]

Whats your diet look like, are you carb cycling?

[adamrochester]

nah no carb cycling friend diet is hitting my macros each day i posted above i dont eat the same each day :) i just make sure i hit my macros

legs ;)

pre workout proats raisins banana frozen berries on casein splenda

http://i1212.photobucket.com/albums/cc444/adamrochester1/Photo003.jpg


front squats 95kg x5 almost had 6 but failed increase from last week :D
ss
standing calf raise

hack squats 90kg x6
ss
seated calf raise 85kg x13 drop 50 x13

leg extensions 91 x11 with ss 30kg lunges x 13 each leg

buy this time legs were smoked !

hammys

glute ham raises 20kg x4x4x4
seated leg curls 64 x9

felt good today love legs got to get dem calfs bigger to make dem cows !

[adamrochester]

hitt cardio + abs

weather was crapy when i woke up had pre workout meal then 1.5 hours later just when i was about to go out side it started to spit ! or well bit of rain wont hurt :) harden the fu*k up !

5 min walk - but flicks jog high knees
10 parachute sprints
10 min walk around the farm

reverse crunch x8x9x9 these are pretty intense ! bit awkward though
decline leg raise x13 x13

post workout nutrigrain - nesquick cereal - on casein choc pb - splenda - almond
milk - ffcc- ffgy - ff vanilla yogurt = amazing

http://i1212.photobucket.com/albums/cc444/adamrochester1/PC270413.jpg

[adamrochester]

chest & back

flat db 82lbs x8
ss
chin ups body weight x8

incline db press 66lbs x10
ss
v bar pull down 170lb x10

incline db flys 40lbs x13 drop set push ups lol died on these 4 reps
ss
incline dbrows 66lbs x10 with 2 drop sets was epic set ^v

finished off with some cable pull overs focusing on mmc 110lbs x12

then stretched 1 min on each lat

some eats for today

pre workout apple cinnamon egg whites oats splenda http://assets.bodybuilding.com/forum/images/smilies/smile.gif filling !!

http://i1212.photobucket.com/albums/cc444/adamrochester1/PC280414.jpg
http://i1212.photobucket.com/albums/cc444/adamrochester1/PC280413.jpg

dinner

pop corn borccoli and ....... chicken to get that protein http://assets.bodybuilding.com/forum/images/smilies/wink.gif and of course pepsi max

[adamrochester]

legs trained at another gym as my gym closed at 1 lol i woke up at 1030 had breakfast so buy that time was 11 and then get ready would of been 12 so would of only got a bit of legs in :P so drove an hour away to trian good ol legs got in the gym was decent but didnt like the squat rack or the bars there felt unmotivated but though suck it up it wont matter about the numbers today as the equipments dif so have fun and make sure i push my self

squats 120x4 died 110x7 went really deep on these but was pissed with the weight i did see what happends next week at my gym i guess
ss
standing calf raise this machine was amazing ! much better than the one at my gym 100x11

v squat machine these were mad as well (L) 100kg x10
ss
seated calf machine 60kg x15 this mahcine was awsome again but was harder

leg extensions ss duck walks this machine would of been wicked if it suited my height felt awkward and felt like it was damaging my joints :S the one at my gym feels amazing any way 65 x15

laying leg curl free weight single leg these were ok their hamstring machines where pretty cactus but mae the best out of them 15kg each leg x10

seated leg curl 60x15 :S lol

pre workout and some update pics

pumpkin , egg whites , oats , splenda , cinnamon with choc syrup

http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1542.jpg
http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1480.jpg
http://i1212.photobucket.com/albums/cc444/adamrochester1/PC290413.jpg

[adamrochester]

shoulders + arms was fatigued as hell today soon as i started db pressing i could
feel my shoulders were wrecked lol

db shoulder press30kg each x8 then did the rest of the sets with 27's was pissed

db lateral 15kg shoulders were sore as lol so droped and got the 12.5kgs out did 12 reps nice slow good mmc

bent over db laterals 15kg x10

db shrugs 50kgs each x9 x8

arms

db curl 20kg x8 died ! my forearms where screwed from the laterals think i might have injured both arms :S will ice them tomorrow if there still in pain so i drop down to the 40lbs x10
ss
skull crusher 37kg x10

reverse one arm cable push down 23x12
ss
machine preacher curl 50kg x12

had a mad pump today was great though body is feeling quite fatigued latly not sure if its because of what time ive been going to sleep 2-330 round there :( but ive been getting 7-8 hours sleep maybe its because i did 2 weeks of deloading and my body is trying to adapt to the volume once again :) ill ask the boss
on the other note my forearms not sure if there injured or what will see tomorrow how they feel if its just muscle soreness or injured :( gyms closed tomorrow so that means sprint parachutes or car pushes yeah buddy !!! got to do that cardio !
dinner

home made fries , potato , chicken , broccoli + canola spray :)

http://i1212.photobucket.com/albums/cc444/adamrochester1/PC300412.jpg

[adamrochester]

happy easter people

hitt cardio + abs

woke up fresh as hell think it was because of the gabba not sure

5 min jog down drive way
10 parachute sprints
10 min cool down walk around the property

decline reverse crunch x9x7x7
decline lying leg raise x13x14

time to eat some chocys ! will post later http://assets.bodybuilding.com/forum/images/smilies/smile.gif just had my hot cross bun http://assets.bodybuilding.com/forum/images/smilies/smile.gif

still to come 100g cadbury bunny
choc chip muffin

http://assets.bodybuilding.com/forum/images/smilies/biggrin.gif

on the other note right forearm doesnt seem right will be icing it asap this will not set me back !

[adamrochester]

　
been hectic last couple of daYS
monday car wouldnt fu*king start ! and i took pre workout before i went out the door so i was buzin ! itching to get to the gym . ended up taking my sisters car :) and getting to the gym to train upper body

incline bb 85kgx4
ss
incline db row 37kgs each x 7
plateud on these ^ :(

incline db flys 25kg each x10
ss
chin ups bw nice slow x6

v bar rows 77x9 last set of 63x10 and did a rest pause x4 strength went down a bit on these

stretched for a bit

shoulders

machine plate loaded press 102kg x 5 x5 x6 struggled with the last one

db laterals 15kg x9 12.5 x13 after the final set i pinched something in my neck- and

trap - was unable to get full movement of my head lol stiff neck sucks bad

arms

db curls 25kgx5 switched to 22.5s for 5 much better form
ss
skul crushers 46x5
then meet the 6x mr o him self dorian yates !
　
+
eats from the weekend
　
　
over all switching up every exercise next week and see how my strength progress goes then
on another note my forearm is 95% better iced it all weekend now to get over this stiff neck :|
　
http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1564.jpg
http://i1212.photobucket.com/albums/cc444/adamrochester1/PC310415.jpg
http://i1212.photobucket.com/albums/cc444/adamrochester1/P1010416.jpg
http://i1212.photobucket.com/albums/cc444/adamrochester1/P1010418.jpg
http://i1212.photobucket.com/albums/cc444/adamrochester1/P1010420.jpg
http://i1212.photobucket.com/albums/cc444/adamrochester1/PC310414.jpg
　
lower power

front squat 90kg x6 better form !
ss
standing calf raise 130kg x6

hack squat 80kg x7 better form what i mean i was looking at my videos and my knees where coming in so i dropd the weight and focused on keeping my knees out and not coming in
ss seated calf 85x14 drop set 60kg x7

leg extensions 96x8 super seted with 15kg dumbells each hand lunges x15 each leg

glute ham raise 22kg x3 then tried doing them a different way holding the plate in fornt of my body :| omg heaps harder 15kg x3

seated leg curl 67x9

[adamrochester]

hitt cardio + abbs


woke up feeling fresh sunny out side = win :D

5 min warm up incline tredmill 12.5% incline 4.1km
12 intervals on the bike this destroyed me today havnt done it in a while!
10 min cool down tredmill 12.5% incline 4.1km

cable crunch 86kg x10x10 x10
hangin leg raise x13 x15

good ol chest and back tomorrow yeah buddy ! aint nothing to it but to do it !

[adamrochester]

chest and back

this was amazing! had so much focus an energy dont know where it came from was pumped as hell head phones where in no one to bother me i was racing around the gym like a horse on heat super setting chest to back http://assets.bodybuilding.com/forum/images/smilies/smile.gif

flat db 35kg x9
ss
chins x6 slow as

incline db press x10
ss
v bar pull down 77kg x11

incline flys 20kg x12 drop set to push ups x5 one more out thna last week went for six but hit the deck !

ss

incline db rows 25kgs x 12 nice and slow good mmc

buy that massive set sweet was dripping every where lol my fellow gym bros were saying did you just get raped lol !



cable pull overs 46x15 50x15

then to realize 5 hours later ....... the last 3 weeks i have missed out on 3 sets of back !!!!!!! FUUUUUUUUUUUUUU !!!!!!! so 5 hours later after work i decided to do 9 sets of barbell rows lol 60kgs x10 and forgot the rest only 2 sets t failure in the whole lot no swinging just slow and squeeze http://assets.bodybuilding.com/forum/images/smilies/smile.gif my style

probably wasn't the best idea to do 9 additional sets but me it would play on my conscience if i didn't " make up for the last 3 weeks " i emailed the boss about it to see what he says

other than that good session ript it legs tomorrow http://assets.bodybuilding.com/forum/images/smilies/smile.gif yep yep yep eats havnt been that special same as some other ones i have posted so no need to post maybe tomorrow ill have some freshys http://assets.bodybuilding.com/forum/images/smilies/smile.gif

[adamrochester]

legs hyper

squats 122kgx9 - tried mark ripptoes technique omg did this help got 4 more reps out can see my squat going up big time now !
ss
standing calf raise 100 x11

hack squat 80x6 crap should of gone lighter ! dam you
ss
seated calf raise 75x17 drop set with 50kg x10 fell on the flor after calfs were on fire NOT JOKING !

leg extensions 71kgx18 ss duck walk bw+4kg 30 yards on last set same thing as above fell down burning was crusial - i think its because i had my pre workout i never take pre workout on leg hyper days

leg curl 64x10
seated leg curl 59x13

pretty good sess apart from 1000 interuptions from friends people ect ! dam you i even had my head phones in

also pt manager came up to me and complained about the chalk saying if i dont clean it up he will suspend me from the club - ALL I CAN SAY IS PHAGGOT im not person to hate but c'mon its a freaking gym !

[adamrochester]

shoulders + arms

db shoulder press 30kgx10 on later sets droped to 27x8 my neck/trap started to give me allot of greif again :@ was pissed !

db side laterals 15kg x10 x struggled to do these with the pinchor not or what ever it is in my freaking neck

rear db latereals 15kg x10

db shrugs 50kgs each x9

skullcrushers 35kg x10
ss
db curl 17.5kg x11

preacher curls kicked into over drive 50kg x14 ! preacher machine i get a massive mmc was pumped after this
ss
one arm reverse pushdowns 23kgx15

pre workout vanilla casein proats with frozern mixed berries and a banana and splenda and raisins

http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1696.jpg

post workout 1 scoop dymatize 4 skinny cow caramel biscuits

http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1697.jpg

[adamrochester]

neck is feeling better today hopefully its all good for tomorrows upper body me day !

hitt cardio + abbs
5 mins on cross trainer
12 intervals on the bike got off the bike looking vascular as phark ! lol was stoked
10 mins on the cross trainer

abb machine 71kg x10 x10 x10 - went very slow on these mmc ftw
decline oblique crunch 7 each side 8 each side

some eats

cc , casein , pb, raisins
http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1712.jpg
pre bed munch , kanga roo ,wholemeal bread ,tomato sauce ,sweet potato ,broccoli
http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1716.jpg
bacon ,wholemeal bread, pb , banana , broccoli
http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1701.jpg

[adamrochester]

GREAT NEWS WITH OSAMA SUFFER !

upper me

flat db bench 42.5kg each x4
ss
barbell row 85kgx5 not sloppy controled

rack chin bw+ 60kg x8
ss
cable cross over 41kg each x10

machine row 110kgx11 rest pause x5

barbell shoulder press havnt done these in a year and more http://assets.bodybuilding.com/forum/images/smilies/frown.gif i miss them 65kg x5 feel im going to be able togo heavy on these i went down to my chin abit to low lol

cable side lateral raise one arm at a time 18kg x9 felt mad !

curl bar curl 50.5kg x5
ss
rope push down 78 x6

cable curl 68kg x8 mmc ftw nice and slow
ss
reverse cable push down 68 x6 wrist felt awkward on these

overall good session next week hope to see some #s improve !

will post pics of food tomorrow camera is charging

[Mr.Bones]

Your damn food always looks amazing.

[Mr.Bones]

Oh and did you bang that chick your pressing?

[adamrochester]

nah man that day will come ;) do you have a log ?


legs me

squats 130kg x7 had more in me :)
ss
standing calf raise 130kg x7

leg press 280kg x5 fail ! 270kg next time
ss
seated calf raise 85x13 drop set 60x8

leg extensions 98 x 10 :) ss walking lunges 17.5kgs db each hand x13

sldl 120kgx3 was fatigued as hell will work on these
single leg legcurl 36x8

all up sick workout ript it #ers going up smile on my face and scale is moving nice :)
eats

kangaroo sasuage rice broccoli

cookie crisp cereal skim milk and whey

milo cereal almond milk gy, plain yogurt , whey, splenda ,lf cc

http://i1212.photobucket.com/albums/cc444/adamrochester1/Photo009.jpg
http://i1212.photobucket.com/albums/cc444/adamrochester1/Photo010.jpg
http://i1212.photobucket.com/albums/cc444/adamrochester1/Photo012.jpg

[adamrochester]

hitt cardio + abbs

had mad sleep last night woke up with no alarm sleep in ftw 8.5 hours sleep gains

5 min walk jog but flicks high knees
10 parachute sprints - felt jitery was not feeling it im waiting on my sled to be built so i can do some sled drags !
10 min cool down walk around the farm

decline crunch bw+20kg x 11 x10x10

decline oblique crunch twist 12 each side 12 each side

stretch inbetween sets chest rear delts calfs glutes quads hams bies back hip flexors groin tris - holding 20 secs each i do this every wednesday sunday i find it helps allot with stiffness , move ability rom , and for well being

some food

wholemeal pasta chicken soy sauce
protein pancakes , walden farms choc syrup
carrot cake with cc frosting - the first half was amazing the other half dunno wtf happend tasted like straight up ass - baking soda had to forse my self to eat it nearly puked ( srs) :@
basmati rice 2 whole eggs 6 egg whites soy sauce broccoli volume ftw !

　
　
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[IMG]http://i1212.photobucket.com/albums/cc444/

[adamrochester]

http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1718.jpg

[adamrochester]

chest & back

trained with a mate good sess hes a bit younger than me has similar strength hes one of those genetically gifted people just dirty thick !

bb incline 75 x8
ss
rack chin 50kg x9

flat db 32.5kg each x10
ss
wide grip lat pull down 77kg x11

cable cross over 36kg x12 drop set push ups x10
ss
barbell row 65kg x9 double drop set 50 x8 40x10

v bar cable row 68x10

machine pull over 53kg x15 had a crazy pump after this i rate this machine highly

finished of with single arm lat stretch hold 60 secs each

food pics

pre bed munch 2x steak sanweadge mustard onion tomato lettuce

dinner home made fries broccoli egg whites

http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1727.jpg
http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1729.jpg

[adamrochester]

legs

front squats 90kgx5 to heavy dropt to 85x6 was fatigued by the 3rd set
ss
45 leg press calf raises i forgot how sick these are 240kg 3 second eccentric 12 reps

lunges 60kgs all up x10 was slopy droped to 27.5kg dumbells in each hand x11 + also forgot how good these are felt every rep banging
ss
seated calf raise 75kg x15 stalled on these i think the form was better though

leg extension 71 x16 nice and slow increddible mmc with them i have a picture of ronnie coleman on my phone epic picture i imagines hes legs when i was busting out them high reps
ss
6kg + body weigh duck walks 30 yards

sldl 90kg x10 good form on these legs were fried on this exercise
single leg curl 30 x12

rippppt it legs are baning now 6 hours later doms owe i dis like you but i know i did something good :)

post workout eat

banana sludge + nutri grain+ corn pops myofusion banana DOES NOT GO WELL IN SLUDGES

http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1731.jpg

my left forearm is bothering me i iced it last night after i did chest back it came back a little today when i did the sldl i iced it when i got home and i will 2x more before bed before i do shoulders and arms tomorrow :)

got to get it 100% bloody nagging injuries f uuuuuuu !

[adamrochester]

shoulders + arms

barbell shoulder press 60kg x8
cable side lateral 18kg x9
rear cable lateral 14kgx10
upright cable rows 63kgx9

shoulders were wrecked when i started warming up they just felt fatigued as hell


straight bar curl 35kg x10
ss
cable rope over head extensions 46 x10

straight bar cable curl 59kg x12
ss
tricep push downs 73x9

good sess arms were pumped quick sess always good

left forearm pulled up ok iced it when i got home

- life been stressed badly latly looking to find a new job , probably down the road at the leiser center where ill be getting 27$ per hour doing gym floor work + personal training outside , reason being since the winter is coming its becoming colder the gym is becoming really quite + the other leiser centre down the road has allot what we dont have pool spa cheaper member ships slides ect cheaper member ships faimly friendly . where as at the one i work at is just coporate gym its the best for us gym junkies in the area .. better equipment more free weights heavier dbs . ive lost clients tfrom hose things above and im now not making enough money to pay for GYM RENT WHICH IS 230$ a week + other expences petrol a bit of food money ect so im going to have to hand it in it sucks but hey im still young sh!t happends and such as life move on

i have a close friends 21st tonight have not been out in a long time i rarly go out because i dont drink its boring if you dont lol - and NO I AM NOT DRINKING i am driving will be good try to get back at a reasonable time because i have hitt cardio tomorrow i plan on doing some car pushes in the paddok :)

post workout

french toast with whites - raisins , cinnamon , splenda cream cheese

http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1733.jpg

[adamrochester]

hitt cardio + abs

ok well got home at 1 wasnt bad had a decent night bit of fun good catching up with old friends

got up at 1030 for it to be pissing down raining :( had breakfast pre workout and decided to wing it waited 90 mins and thought f it ill do car pushes out side put warm clothes on beanie jacket pants skins and went out put my footy botts on to .

5 min jog in the paddok

12 hard as hell 4 WHEEL DRIVE car pushes that things weighs a shi!t load sometimes footy boots slipped and was frustrating as hell

5 min jog down the drive way then 5 min walk

decline reverse crunch x9 x10 x10 stretching inbetween calfs glutes chest back biceps triceps hip flexors groin quads hammys rear delts

decline leg raise x13 x15

overall good workout was vasuclar as hell after car pushes hamstrings where almost cramping buy doing hitt cardio2x per week i am seeing new veins ive never seen before + other ones i had getting thicker

p.s might be buying a new car tomorrow or tuesday ve sv6 commador :D

post workout gy cereal bowl - milo cereal gy , ff cc , plain yogurt , splenda , on casein choc pb
http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1745.jpg

[adamrochester]

upper body me

42.5kg flat db press x4 x4
ss
barbell row 85kg x6x7x6

cable cross over 46kg x8
ss
rack chin 60x9

machine row 115kg x10 rest pause x4

stretch 60 seconds each lat

barbell shoulder press 65kgx7
single arm cable side lateral 18kgx10

barbell curl 50.5kg x6
ss
rope pushdown 77kgx7

cable curl 68x10
ss
reverse grip push down 68 x9

overall insane sess starting to progress well now had mad pumps and wicked intensity and energy

turns out the car needs 2-3k work done on it :( im in love with it 195kw ...any way my mate came back down and took it back to his he said some one else wants to buy it for 10k but if not its mine so wil see what happends !
started having sick Flu symptoms late arvo quite frustrating after a good session today i hope im not wrecked tomorrow ! come on body !

last night pre bed munch

protein fluff corn pops peanutbutter broccoli

http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1757.jpg

[adamrochester]

well i new id wake up with something ! just felmish and bit of a weird throat and head ache ! fffff uuuuuuu got to bed late as last night to i have to stop this !

legs me

squats 135kg x5 3 sets
ss
standing calf raise 135kg x6

leg press 275 x7
ss
seated calf 85x14 drop to 60 x8 dorgot about the drop set so i did another set :|

leg extensions 98 x 11 drop set 17.5kg in each hand lunges x15

sldl 120x4
single leg legcurl 36x9

and also received my inzer 13ml belt lever :)

http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1764.jpg

my inspiration if energy starts to die in workouts on wall paper on my phone ( no homo )

http://i1212.photobucket.com/albums/cc444/adamrochester1/roncolemansick.jpg

[adamrochester]

hitt cardio + abs

still under the weather sucks !

did cardio inside at home for the first time ever was cold and raining out side this wouldnt be good for my sickness

5 mins of skipping , steps on a bench ,
12 intervals of 15 seconds jump rope 45 seconds kettle bell swings
10 min walk down the drive way / step ups

decline crunches bw + 20kg x11x11 x12

decline oblique twist x13x15

eats

pre workout was amazinggg ! ice cream , cheerios ,milo
post workout famouse protein pancakes delish
dinner from last night bread chicken pb&co mm and banana and a side of broccoli


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http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1772.jpg

[adamrochester]

chest & back woke up at 1045 massive sleep needed it felt really fresh but still sick :(
went into the gym with what ever happends happends today im sick so dont expect much ) with saying that i still gave it my all and progressed on everything ! was stoked !
incline bb 75x8
ss
rack chin 55x9
flat db 32.5x10
ss
lat pull down 82x10
cable cross over 32kg each x12
ss
barbell row 65kg x10
v bar row 68x10
machine pull over 57x15 massive pump on these
finished of with a stretch 60 secs each lat
　
pre bed last night
all bran cereal yogurt faisins , egg , egg white broccoli
http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1787.jpg

[adamrochester]

legs hypertrophy

went to bed wayyyy to late last night 230am woke up at 11 :| tonight will be an early i freaking hope ! flu has gotten better not as nosey but still abit runny

front squats 198.4lb x6
ss
45 leg press 530lb x 14

db lunges 66lbs each hand x11
ss
seated calf raise 165lb x16

leg extensions 156lb x16 ss dulk walks with 9lb each hand 30 yards

sldl 210 x9
single leg leg curls 66lb x12

good workout today downloaded some new songs for the ipod - of the dragon ball z movies their crazy for intensity ie - drowning pool - disturbed ! and sick movies ;)

[adamrochester]

shoulders + arms

another late night wtf ! i need to cook earlier ill try my hardest tonight

barbell shoulder press 60kg x8
cable side lateral 18kg x10
cable rear laterals 14kg x12
cable upright row 68kg x10

arms

cable over head extensions 41x12
ss
barbell curl 35kg x11

cable curl 59x13
ss
tricep push down
68kgx12

had some good compliments today arms looking bigger the last 3 weeks " and had people staring while doing cable curls and pushdowns :)

good to know some things are changing :)

post workout
98% fat free ice cream milo cookie crisp dahm good
http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1793.jpg

[adamrochester]

hiit cardio+ abs
5 min warm up high knees, but flicks ,lunges, jog back words
10 sled pushes with 60kg for 50 meters found my new favourite cardio for hiit !
10 min cool down walk
reverse crunch x8x9x9

decline lying leg raise bw x15 x15

stretched in between chest , shoulders , arms , lower back , lats , hip flexors , groin calfs , glutes 20 seconds hold each

pre workout ice cream + cinnamon toast crunch + protein shake loving he ice cream combos latly

http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1798.jpg

p.s how cute is that bit of ctc on the ice cream :D

i will record a vid of the sled pushing next week when my sister gets home from the u.s
current macros
200 pro
380 cho
60 fat
this mornings weight 83.9kg

[adamrochester]

m.e upper

flat dumbell press 42,5kg each x4
ss
barbell row 85kg x7


cable cross over 46x 10 and a half lol
ss
rack chin 60kg x10

machine plate loaded row 115 x10 drop rest paused went again x5

stretch each lat 60 secs

barbell shoulder press 65kg x7 almost died on the last one
cable side lateral 20kg x8x8

curl bar curl 50.5kg x7
ss
roe push down 77kg x8

cable curl 73kg x9
ss
reverse pushdown 68x9 did these with straight bar felt os much better !

dinner egg bacon omelet and broccoli with 4 pieces of toast

http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1806.jpg

[adamrochester]

m.e leg

squats 135kg x4 was weaker this week not happy
ss
standing calf raises 130x6 was weaker to http://assets.bodybuilding.com/forum/images/smilies/frown.gif but im sure it was better from

leg press 275kg x7 same as last week
ss
seated calf raise 85kg x15 drop set with 60kg x10 calfs were on fire !

leg extensions 98 x10
ss
walking lunges 17.5kg each hand x15


sldl 125kg x4 stronger on here

single leg curl 36x10

coming in i felt pumped started to do squats felt an energy dump this cold eats my energy up ! its almost gone im hoping to be gone in a couple of days i only stalled and was weaker on squats and leg press wating life

will be changing the exercises up next week to deadlifts !

[adamrochester]

hitt cardio +abs

5 min warm up walk down drive way high knees but flicks
10 parachute sprints
10 min cool down walk around the boundry of the property

decline abs 22.5kg+bw x10x10x10
decline crunch twist bw+ 7.5kg x9x8

stretching inbewteen sets bie tries shoulders chest quads hammys calfs glutes hip flexors groin lower back

pre workout protein pancakes

post workout ice cream +protein shake + choc lucky charms

http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1808.jpg
http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1810.jpg

[adamrochester]

chest & back

incline barbell 75kg x9 last set went for 9 again got my right hand on the safety pin thought i had the left one safe to ...... only for the left side to slip and come behind me neck ..... this was not good for my rear delt / bicep forearm injury .... made them much worse through out the workout they were throbbing i almost through the towel in was pissed as phuck !

ss

rack chin 55kg x9x9x10

flat db 32.5kg x10x10x9
ss
wide pull down 82kg x10x10x10

cable cross over 36 each side x13 drop set with push ups x12 fukin idiot guy who i was sharing it put the left side on 32kg on the first set i could have killed him !
ss
barbell row 65kgx11 drop set 55kgx10 then another drop set with 45kg x11


v bar row 68x11 x11 x11

machine pull over 64x13

wasnt happy with todays sess shoulder and bicep were screwed chest strength plateaued today sucked or well chin up next week ill smash it and make up for it

i got home iced them both once already for 20 mins will be icing later again its fing annoying but i have to do it

[adamrochester]

front squats 90kg x6
ss
45 leg press 250kg x13

walking dumbell lunges 60kg 30kg db each x12
ss
seated calf raises 75kg x16

leg extensions 71x16
ss
duck walks with 10kg 5kg each hand

sldl 100kg x8
single leg leg curl 30kg x13

good session overall strength went up and shoulder is feeling better but my bicep / forearm is still on the dogy side

dinner home made chips broccoli boild egg whites

http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1819.jpg

[adamrochester]

shoulders + arms

barbell shoulder press 60kg x9

cable side lateral raise each side 18kg x12


cable rear lateral each side 20.5kg x8

cable up right row 68x10

cable over head rope extensions 46x10
ss
straight bar curl 35kg x12

straight bar cable curl 59kg x15
ss
tricep pushdwon 68x13

overall good sess mad pump left bicep forearm still is not great still training to ice the crap out of it

pre workout/breakfast gy oats plain yogurt splenda , on casein , almond milk ,

chock lucky charms
http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1821.jpg

post workout - lunch mums recipe spaghetti
http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1828.jpg

[adamrochester]

hiit cardio + abs

woke up at 945 average day went back to sleep woke up at 11 good ol lazy sundays and it was disgusting raining sh!tty!

so cardio inside with my new jump rope

5 min warm up body weight squats skipping step ups kettle bell swings

12 intervals with jump rope , dumbbell swings , mountain climber , sprints on the spot hands on the bricks with 45 seconds of step ups , body weight squats kettle bell swings

10 min cool down skipping , walk down the drive way

was sweaty as but seemed to go really quick was different than usual good to mix things up

[adamrochester]

me upper

incline barbell bench press 85kg x5
ss
incline dumbell rows 40kg each hand x5

incline cable flys 32 each x10
ss
chin ups on the machin 23kg and my self x9

v bar cable row 73x10 rest pause x 5

stretched each lat 60 seconds

dumbell shoulder press 32.5kg x6

dumbell lateral raise 17.5kg each x10

dumbell curls 25kg each x5 left arm gave a bit of trouble here
ss
dumbell skull crushers 17.5kg x6

tricep pushdown 83kgx9
ss
machine preacher curl 64kgx8

post workout

4 toasted sangas with kraft singles cheese
with an apple and raisins NOT pictured

http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1897.jpg

over all solid sess numbers are going up stoked mad pump

want those carbs to be at 400 before i cut !

[adamrochester]

legs me

deadlift 160kg x4 still a long way of my max
ss
standing calfs 130kg x7

nautilus hack squats 85kg
ss
seated calf raise 90kg x13 droped to 65x8

leg extensions 98 x11 ss walking lunges with 20kg each hand 13 each leg

good mornings 110kg x5 was way to easy but it was my last set i feel strong on these
leg curl 64kg x11

pretty good session deadlift form still needs work

last night steak sangas and some jelly light

http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1898.jpg
http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1900.jpg

[adamrochester]

hiit cardio + abs

5 min warm up walk jog high knees but flicks backwards jog
10 parachute sprints
10 min cool down walk on the nature strip of the farm

hanging leg raises bw x11x10x10
decline oblique crunch twists 10each side 10 each side

abs are banging right now

my usual Wednesday foods

pre workout protein pancakes

post workout ice cream lucky charms + protein shake not pictured

http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1829.jpg
http://i1212.photobucket.com/albums/cc444/adamrochester1/_DSC1161.jpg

[adamrochester]

chest & back hypertrophy

flat dumbell 37.5kg x 8 strength is going up :) yeah yeah
ss
pull ups bw x6

incline barbell press 65kg x11
ss
v bar pull down 82kg x10

incline cable flys 23kg each x16 - drop set push ups x13
ss
t bar rows 70kg x 9 drop set 60x7 50x9

incline dumbell rows 27.5kg each x11

dumbell pull over 25kg x13

lat stretch 60 seconds each side

overall happy with this session strength is going up good pumps only 1 more week of bulking ! lets do this !

[adamrochester]

legs hypertrophy

squats 130kg x6
ss
standing calf raise 95x10

dGNy9FYgB3U


hack squat 75kg x12
ss
seated calf raise 75kg x16

leg extension 71kg x17 ss dulk walks with 6kg each leg 30 yards

lying leg curl 71x8

seated leg curl 64x13

had a great session today found the groove with squats again i am using a closer grip to hold the bar with the low bar found the bar doesnt slip or give pain on my left rear delt like it used to !

[adamrochester]

shoulders + arms

woke up with both delts rippinnot sure what from :|

db shoulder press 30kg each x8
db laterals 15kg each x11
made up a rear delt cable machine with a bench and a station 30kg x10
db shrugs 50kg each x8

db curls 20kg each x10
db skulls 15kgx9

preacher machine 50kgx13
reverse cable pressdown 59x13

over all started off slugish cns was raped from legs yesterday but had to harden up though about the comp and things started flying left biceo/forarm was tender doing db curls will be icing more !

[adamrochester]

hiit cardio + abs

5 min warm up - walk draging the sled to the start position
10 sled drags with 55kg 50 meters - 15 secs
10 min cool down -walk down the drive way around the nature strip

leg raises 7.5kg x9x10x10
decline crunch 15kg +bw x15 x15

stretching between each set - all body parts holding for 20 seconds

pre and post workout foods

ice cream + golden grahem

http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1183.jpg

protein pancakes

http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1171.jpg

[adamrochester]

upper me

incline bb 85kg x5 all sets
ss
incline dumbell rows 40kg each x 6

incline cable fly 32kg each x11
ss
neutral grip pull ups on machine im to fat to get the amount of reps with my body weight so it was 30kg + bw for 10 reps

v bar cable row 73x10 all sets rest pause x 5

lat stretch 60 seconds each lat

db shoulder press 32.5kg each x6 all sets

db lateral raise 17.5kgx11

db curls 25kg each x 6 all sets
ss
db skuls 17.5kg x7 all sets

tricep push down 83kg x9 all sets getting pretty strong on these all most at the stack last exercise
ss
machine preacher curl 64x9 all sets

over all good workout some drama happend at home today at 6 am in the morning my mum had was put in an ambulance and of to the hospital was hectic she had 2 fits never seen one before in my life ... we thought we had lost her ...... she came good when the ambos came shes back at home now and all good waiting on the scans for the mri shes never had 1 before hope everything is all good this made me appreciate things allot more today ..........

enough with the talk legs tomorrow deads are on the table 160 x5 is going to happen yeah budddy !!!!!

[adamrochester]

legs me

deadlift 160kg x5
ss
standing calf raise 130x8

hack squat 85kgx9
ss
seated calf raise 90kg x14 drop set 65x10

leg extension 98kg 12
ss
walking lunges with 20kg each hand x14 each leg

good mornings 120kg x4 almost were i was when i was 94kg http://assets.bodybuilding.com/forum/images/smilies/biggrin.gif

leg curls 71x8

pooped !

[adamrochester]

hiit cardio + abs

was an awesome day today for once since its in the chilly months in aus http://assets.bodybuilding.com/forum/images/smilies/frown.gif but sun was out energy was on set

5 min on the cross trainer
12 intervals on the bike
10 min cool down on the cross trainer

hanging leg raise with 6kg x10 x11x13
ab machine crunch 57x15x15

stretched all body parts in between sets

had a good cardio sess today


went and sore fast and furious 5 was an awesome movie highly reccomend it

[adamrochester]

chest back hypertrophy

flat db press 37.5kgeach x8 all sets
ss
pull ups on assisted machine bw plus 23kg 8 all sets

incline barbell 65kg x11
ss
v bar pull down 82kgx11 all sets

incline cable flys 27kg each hand x12 all sets drop set push ups x13
ss
t bar rows 70kg x10 droped to 60x10 drop to 50 x10

incline dumbbell rows 27kg each x 13

dumbbell pull overs 25kg x15

overall smashed it was a great workout had an amazing pump and was focus immensely
weights progressing awsome hopefully i can break some prs soon even if im dieting !

yeah buddy !

[adamrochester]

legs hypertrophy

squats 130x6 all sets there was a 40-50 year old women beside me - on 2 reps i farted ---..... feels badman awkward as haha but i had me head phones in and kept goin
ss
standing calf raise 95kg x13

hack squat 80kg x10 all sets
ss
seated calf raise 75x16

leg extensions 71kg x18 died on all the other sets
ss
dulk walks 12kgs 30 yards

leg curls 71x9 all sets

seated leg curls 64x13 all sets


solid leg session tired as hell now was intense yeah buddy tomorrow will be taking pics for my before contest prep pics ! then sundya or monday i start !

[adamrochester]

shoulders + arms hypertrophy

db shoulder press 30kg x9
db lateral raise 17kg x11
rear delt machine cbale set up 30kg x11
db shrugs 50kg each hand x9


db curls 20kg each hand x10
db skulls 15kgeach hand x10

machine preacher curls god i love these bad boys 50kgx14
reverse cable press downs 59x14 one of my favourites for tries for sure

all up good session getting stronger on the presses which im happy

been looking over pics and upper chest and shoulders are def a big weak point for me going to concentrate on them a friggin heap now !

think it may be go time tomorrow i took pics today how ever i ran out of downloads and am on dial up speed .... 12am tonight i have broad band back so tomorrow ill upload the pics

yea yea

[adamrochester]

hiit cardio + abs

was crapy day today so decided to do cardio inside

got the word from the boss 2 MORE WEEKS OF BULKING ! i will be prepping on june the 20th yeah buddy !

5 min warm up inside , squats on bench step ups jump rope
12 intevrvals dumbell swings squats floor press step ups with jump rope and mountain climbers
8 min walk down the drive way and back 2 mins skipping

pic from the other day ill get more up in 2 weeks aswell

http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1177.jpg
http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1192.jpg
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[adamrochester]

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[adamrochester]

me upper

incline bench press 85kgx6 might be getting close to a pr http://assets.bodybuilding.com/forum/images/smilies/smile.gif
ss
incline db rows 40kg x8 http://assets.bodybuilding.com/forum/images/smilies/biggrin.gif

incline cable flys 36kg each x8
ss
pull ups bw + machine assisted for my tub of lard 23kg x8 alls ets

v bar row73x11 all sets rest pause x6

lat stretch 60 seconds each

db shoulder press 32kg each x8 !

db lateral raise 20kg each x8

db curls 25kg each x7
db skull crushers 20kg each x 6

tricep push down 91kg x8
machine preacher curl 71kgx7

had good workout today # are increasing each time yeahhh buddy ! time for some squats tomorrow http://assets.bodybuilding.com/forum/images/smilies/smile.gif

[adamrochester]

me lower

squats 137kg x5
ss
leg press calf raises 280kg x9

hack squats 90kg x 7
ss
seated calf raise 90x15

leg extensions 105kg x9
ss
lunges 20kg 14 each leg

good mornings 125kgx4

leg curls 71kg x9

good session filmed squats and good mornings sent them to the boss to see if form was on or not i will upload soon as i here from the boss about the form / depth

[adamrochester]

hiit cardio + abs + stretch

well did cardio indoors today since its winter here !

5 mins liss circuit step ups , military press , calf raises jump rope , floor press ,

12 intervals consisting of 45 seconds , kettle bell swings , floor press ,side laterals, squats , calf raises , with 15 seconds jump rope , mountain climbers

10 min cool down took 2 bins down the drive way took 1 came back then took the bigger one down glutes where on fire ....... lol it takes 2,30 to pace walk down to the end ( with out the bins ) so they killed abit of time

hanging leg raises x10 x10 x11
decline crunches bw + 15kg x15x16

stretched all body parts

good productive session was dripping sweat - the rumpus room were i trained is the coldest room in the house right down the end was freezing started of with a skin top , t shirt , and hoodie , beanie shorts pants buy the time i was done only had shorts and the skin top

[adamrochester]

chest & back hypertrophy

flat db press 35s felt easy wtf ! got 10 so upd it to 37.5kg each and got 8
ss
pull ups with assisted machine bw + 23kgx9

incline bb press 70kg x10 ! 65 was easy got 12 so uped it like a boss
ss
v bar pull down 82kg x11 all sets

incline cable fly 27kg x13 drop set push ups 15 !
ss
t bar rows 75kg x8 drop seted 65 x8 55x 8

incline db rows 27kg each x 14

dumbell pull overs 27kg x12

lat stretch 60 seconds each side

mad workout today stoked with the db presses and incline presses :D

eats

pre workout pumpkin sludge with almond milk and light and tasty honey and oat clusters
http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1172.jpg


post workout last of my lucky charms plain and chocolate and last of my cinnamon toast crunch i will miss you guys ! with vanilla sludge
http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1175.jpg
one of the best sludges of had to date !

[adamrochester]

lower hypertrophy

squats 135kg x6 all sets
ss
leg press calf raise 157kgx13

hack squats 85kg x10
ss
seated calf raise 75kgx18

leg extension 71kg x15ss dulk walks 7kg each hand 30 yards

leg curls 71x10

seated leg curls 64x15

pretty decent workout today was happy with the squats again form is right on

received doug millers book in the mail today should be a good read

and also picked my tripod up from the post office http://assets.bodybuilding.com/forum/images/smilies/smile.gif
__________________

[adamrochester]

shoulders arms hypertrophy

well had a different pre workout meal to y normal Saturdays workout ....... man did it help usually have overnight oats with yogurt greek yogurt casein splenda and some cereal on top and almond milk

today i had my special oats and banana frozen berries raisins and casein heapssssss more energy !

db shoulder press 30kgx10 32kg each x8 stoked !
db side laterals 17each x12
rear delt machine cable i set up 36kgx8
db shrugs 50kg each x10

db curls 20kg x11
ss
db skulls x11


reverse pushdown 64x13
ss
machine preacher curl 50x15

very pleased with this workout massive pump and making those numbers go up yeah buddy !

[adamrochester]

hiit cardio + abs + stretching

was pissed this morning woke up wanting to have my famouse protein pancakes ..... and to find in the fridge there like 30g left of apple sauce so i had oats egg whites cheese and vegie mite .... the cheese made it really good with salt the vege mite killed it so next time more cheese less vege mite !

5 min warm up walk
10 sled pulls
10 min cool down

lying leg raise 8kg x8x9x9
swiss bal crunches bw + 15kg mmc focused and core stabilty x11x12

stretched all body parts inbetween sets 20 secs each stretch

[adamrochester]

me upper

prepared my self all week for this the 100kg x4 ......... this is how it went driving to the gym i was psyched as hell started warming up 30kg 50kg 70kg 90kg 90 felt good so thought what the hell lets do this !

flat barbell bench press 100kg x4 ! stoked didnt bounce touched and back up nice and slow and smooth so did another set x3 http://assets.bodybuilding.com/forum/images/smilies/frown.gif put 95 on and went for 4 got 3 and failed on the 4th lol no spotter VERY DANGEROUS ! rolled it off my self and put the bar on the ground lucky its not 140kg !

ss

barbell row 90kgx7

cable cross over 46x11
ss
rack chin 65x8

one arm dumbell row 40kg x10 rest pause x4

lat stretch

barbell shoulder press 70kg x6 stoked !

cable one arm lateral 20kg x10 stoked !

curl bar curl 50.5 x 8
ss
cable rope over head extension 59kg x6

cable curl 77kgx8
ss
reverse pushdown 73x9

AWESOME WORKOUT ! pumped and stoked not much to say ! tomorrow ill be going for 140kg x5 on squats cross fingers wish me luck !

[adamrochester]

lower m.e
same thing as i described as yesterday 140kg x5 was in my mind all week and this morning .......... on the way to the gym was hectic buzzing in my car ready to tare some sh!t up

got in there beanie on pants jumper warming up thoroughly

squats 140kg x4 x5 x4 could of got another one out but keept some fuel in the tank stoked !
ss
calf raises on leg press 280x10

leg press 275 kg x 7
ss
seated calf raises 95 x13 drop set 75x10

leg extension 105kg x11 !
ss
lunges 22.5kg dumbells each hand x12 smashed these out intensity was through the roof legs were baning and collaps on the 12th

glute ham raise bw+15kg x4
seated leg curl 71kgx8

smashed it was full on all the way through super stoked on the squats vids below going atg is the only way !

side 2nd set
ObGQF8Hq8KY

front last set
lHE3ZhIHQqs

eats

pre bed meal last night
http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1168.jpg

post workout sludge cereal bowl
http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1178.jpg

[adamrochester]

hiit cardio + abs + stretch

5 min walk
10 parachute sprints hadnt done these in awhile they ripped me !
10 min cool down walk

decline weighted crunch bw+ 22.5kg x9x10x11
medicine ball leg raises holding on to bench core stability bwx 10x12

stretched all body parts in between sets

overall- legs pulled up sore as hell upper body is still ripping from monday . chest back tomorrow yeah buddy !

[adamrochester]

chest & back hypertrophy

low incline db bench press 35kg x9 was pretty happy with this
ss
rack chins bw+ 60kg x9

flat db press 35kg x10 dropt to 32's x11 x10
ss
wide grip lat pull downs 82kg x10

cable cross overs 36kg each side x13 then did push ups drop set bw x13
ss
barbell rows 75kg x10 drop set 65 x8 55x8

machine row plate loaded 115 x12

cable pull overs 59x14 almost had 15 !

solid sess intensity is through the roof each day nothing can stop me !!!!

BTW eminem new lp is out will be pumping this for a while !

[adamrochester]

legs hypertrophy

squats had 135kg x8 in my mind the whole time x6 x7 x8 gotcha ! i had more in the tank dont know why i stoped :S next time x10 ! 2 weeks of squats its time to get this deadlift up again
ss
leg press calf raises 157kg x15

db walking lunges 32kgeach hand x11
ss
seated calf raises 75x18 that superset riped !

leg extension 71x16
ss
dulk walk bw +16kg all up 30 yeards

glute ham raises bw - 85.7kg x9 http://assets.bodybuilding.com/forum/images/smilies/smile.gif forgot how mad these feel massive pump in hammies

lying leg curl - 59x13

solid sesh had me some spaghetti post workout one of my favorites

note 140kg squat x10 in pursuit ! before the comp i got this !

[adamrochester]

shoulders + arms
bb shoulder press 65kg x8
one arm cable laterals 18kg x13
db bent over rear laterals 17kg each 11
up right row with curl bar 40kgx9
curl bar curl inside grip 40kgx11
ss
over head extensions 49x12
cable curl 64kgx12
ss
tricep rope pushdown 59kgx13
solid sesh ! was happy over all
got the set up for the prep ready to rock some snaps before i start !
　

http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1455.jpg
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http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1240.jpg

[adamrochester]

http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1197.jpg
http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1191.jpg
http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1181.jpg

[adamrochester]

hiit cardio + abs

5 min warm up walk
10 sled drags
10 min cool down walk

hanging leg raises static hold 30 secs each x 3
wow those rip !

medicin ball twist crunch 10 each side x2

[adamrochester]

me upper

bb bench 100kg x4 bum lifted off the seat so ill call it 3 so droped it to 92kg x5
ss
bb row 90kg x8

cable cross over 46kg each x12
ss
rack chin 65kg x10

one arm db row 40kg x10 rest pause x5

lat stretch 60 secs each lat

bb shoulder press 70kg x6 for the 2nd set to
one arm cable laterals 23kg each x 8 ! happy with this

curl bar curl 53kgx5 all sets
ss
over head rope tricep extensions 59kgx6

reverse push down 73x10
ss
cable curls 77x9 both sets

over all was decent i hate my flat bench though ! today was my high cho day down with some low #s tomorrow

new measurements

arms
Right 15.7
Left 15.5-6

calfs
Right 15.3
Left 15.3


thigh

Right 24.8
Left 24.8


Shoulders
49


chest
43


pretty happy with that made some decent gains with little bf ill be measuring waist tomorrow morning

[adamrochester]

me lower + 20 mins liss on low cho day

deadlift 160kg x6
ss
leg press calf raise 285x9

leg press 275kg x9
ss
seated calf raise 100kgx12 droped to 80 x8

leg extension 105kg x11 ss db walking lunges 22kg each hand x13

glute ham raise bw+20kg x3

seated leg curl 84x10

got home waited 2 hours for the rain to stop was nearly dark so put on singlet t shirt jumper jacket another hoody and another jacket , 2 beanies , skins , shorts trackies and another pair of trackies lol ! and went out side for a 20 min walk ! yeah buddy this how it gon be done ! ............ a p plater stopped and said do you need a lift ! lol thanks for the offer but i is doing my thang !

was happy overall
__________________

[adamrochester]

cardio + abs + stretch

10 min warm up
5 intervals long intervals ! lasted 25 mins
10 min cool down

cbale crunch 100kgx10x10x10
swiss ball leg raises holding on to smith machine x10 x10

stretched all body parts between abs

good cardio sess down in the books i like liss better than the hiit i think

[adamrochester]

chest & back hypertrophy refeed day booyah !

low incline dbs 37kg each x8 stoked !
ss
rack chin 60x10

flat dumbell press 35kg each x10
ss
wide grip lat pull down 82x11 all sets http://assets.bodybuilding.com/forum/images/smilies/smile.gif

cable cross overs 36kg each x13 all sets http://assets.bodybuilding.com/forum/images/smilies/smile.gif drop set with push ups x15 !
ss
barbell row 75kg x10 droped 65kg x9 55kgx9

machine plate loaded row 115x12 and 11 on other sets

cable pull overs 59x15

lat stretch 60 secs each lat

was overall happy numbers are still going up which im stoked about legs and liss tomorrow low cho day ...... this gone be gooooooood !

[adamrochester]

legs hypertrophy

deadlifts 160kgx5 i wanted to get 6 all sets should have left my ego at the door !
ss
leg press calf raises stack 157kg +5kgx14

walking db lunges 35kg each x10 each
ss
seated calf raises 75kgx18 all sets

leg extensions 71kgx17
ss
dulk walks with 9kg in each hand 30 yeards

glute ham raises bwx10

lying leg curl 57x13

then later in the arvo whent for a walk out side was dark as hell but i got to do it ! pace walk for 20 mins 10 mins up the road and back home

[adamrochester]

shoulders + arms hypertrophy

bb shoulder press 65kg x10 ! stocked 2 reps more thna last week

one arm cable lateral 20kg x9
dumbell bent over rear laterals 20kg x9
curl bar upright rows 45kgx8

curl bar curls 43kgx10
ss
overhead cable rope extensions 50kgx10

cable curl 64kgx13
ss
rope push downs 59x14


...

over all stoked lifts are still going up weighed in at 84.9 today lost 1kg already im pumped as hell right now so motivated readdy to get shredded !

[adamrochester]

hiit cardio + abs

stayed at this chicks house ive been seeing last night didnt sleep till 430 am :( we got to bed at 1230 to :| wtf ! woke up at 930 was wrecked

still went into the gym though and did my thing

10 min warm up
25 mins of intervals
10 min cool down

ab machine 73kg x10x10x10
medicin ball crunches twists bw+6kg 8 each 8 each

tired as hell going to have a nap and get some zzzzzz's
refeed tomorrow wooooooooo!

[adamrochester]

upper me

few lulz in the gym today this chick ive been seeing told me one of the pt's told her dont go there ..... ect because im a body builder like the others i found out saturday night ........ he came up to me today acting all friendly trying to say high and talk and then put his arms around me at the drink tap and he said you in a bad mood i didnt say thing and pushed hes hand away :@ hes like wtf and i said . think what you have said to some one he acted all Innocent ? hes like said to what ...... blah blah ended up saying what he said hes like i didnt say that i said blah blah blah... and he has a gf to ..... any way that was a wasted 20 mins probly my most hated thing ..... people go behind your back and say sh!t really frustrating i have a short fuse when stuff like that happends.... any way he said hell talk to her about it but i talked her after it happened ( she works at the gym sales consultant ) and she said she will win the argument http://assets.bodybuilding.com/forum/images/smilies/smile.gif

any wya enough of the bull sh!t

bench press decided to go 95kg better form x5 bum stayed on the seat http://assets.bodybuilding.com/forum/images/smilies/smile.gif
ss
bb row 95kg x5

rack chin 65kg x 10
ss
cable cross over 50kg each hand x8

one arm db row 40kgx11 rest pause x 6

lat stretch 60 secs each lat

bb shoulder press 70kg x7 !

one cable lateral raise 23x9 http://assets.bodybuilding.com/forum/images/smilies/smile.gif

curl bar curl 53kg x6 died on the 6th
ss
over head rope extensions 59x7

cable curl 82kgx8

cable reverse push down 77x8

good workout considering the interruption . strength is still on the high yeahh buddy !

[adamrochester]

me legs + liss cardio

deadlift 160kg x4 FOCUSED ON FORM didnt get as many reps out
ss
standing calf raises 130kg x9

leg press 280kg 7pps x7.5 almost had it and had to put my hands on my knees dammn you !
ss
seated calf raise 100kgx13 drop to 95x10

leg extension stack 111kgx9
ss
walking lunges with 22kg dumbells each hand x14

legs were smoked after this

ghr bw+20kgx3

seated leg curl stack 94kgx10

good workout lost energy in the last quad exercises but keept on truckin!

went got a haire cut paid some bills and did some liss on an incline treadmill at 4.1km speed and 12.5 incline for 20 mins

[adamrochester]

hiit cardio+ abs + stretches

woke up at 83.3 :| wow

10 min warm up on the tredmil - played my old game boy haha pokemon !
25mins of intervals forearm pulled up sore after it wtf ! from the bike ?
10 min cool down on the stir mill

cable crunch 100kg x10x10x11
swiss medicin ball crunches bwx10x10 these rip !

stretched all body parts between sets
refeed day tomorrow see if i get video of the incline dbs form check

[adamrochester]

chest & back hypertrophy

remember that beached whale on youtube..... ;) im beached azzz

incline db press 37.5kgs each x8 all sets

xph3LDSdK3Q

ss
rack chins 60kgx10 all sets

flat dumbell 32kgx11 was fatigued as hell
ss
lat pull down 86kgx10

cable ross over 36kg each x14 to push ups x16
ss
barbell row 75kg x10 all sets
dropt to 65x8 then to 55 x10

machine row 120kgx10
cable pull over 64kg x13

good session strength is still improving cant complain 5 hours later my chest and back feel dead !

[adamrochester]

shoulders + arms hypertrophy

bb shoulder press 70kgx8 ! bam

cable side lateral 20kgx10

dumbell rear lateral 20kg x10

upright rows with curl bar 45kgx9

curl bar curl 43kg x10 all sets
ss
rope over head extensions tries where smoked today http://assets.bodybuilding.com/forum/images/smilies/frown.gif got less 50x10 1 set then did 46 the rest

cable curls 64kgx13 all sets
ss
rope pushdowns 59x12 triceps were screwed got 12 so dropt to 54x13

overall was happy was weird with triceps how they have dropt back from last week............ im thinking i accidentally did to many failure sets last week or well

[adamrochester]

hiit cardio + abs

10 min warm up on incline tredmil 12.5% grade 4.1km speed
25 mins of intervals on the bike
10 min cool down on the incline tredmil 12.5% grade 4.1km speed

abb machine 77kg x11
swiss medicin ball crunch 6kgx10 each x8 each side

stretched upper body at the gym n lower at home ive been posing 1x per day for 15 mins pretty taxing i must say !

[adamrochester]

　
ok so i got this message on face book
　
Danielle Coleman July 4 at 8:02am Report
Hey there Adam,
　
I know this is kind of out of left field, but I kind of have a personal question//offer for ya. Whenever you have time, just message me back and I'll explain more.
　
It concerns modeling and alot of money- I promise it's worth messaging me back (:
　
Hope to hear from you
-Danielle
　
Danielle Coleman July 4 at 4:30pm Report
Perfect, (: Well first just know absolutely NONE of this is fake.. Im a modeling recruit and I basically just found you through facebook. You have a great body and my producers would love to fly you either to Tampa, Palm Springs, or Phoenix- where the modeling agencies are.
　
　
The pay is 2000 dollars, and its a 2 day gig, 3 hours a day.
　
Still want more details? There's a bit more- just want to make sure this is something you're interested in because I don't want to waste your time!
　
Danielle Coleman July 4 at 4:41pm Report
I already talked about location but here's more:
The company is based out of Los Angeles, California where most modeling companies are. We do all our production in Palm Springs, CA and Phoenix, Arizona- We just added Tampa as well.
　
1 weekend in either Palm Springs or Phoenix (or tampa) all expenses paid including: Flight to and from production point, all food, clothing and entertainment (strip clubs, casino - those are some of the usual things you do while not working) so yes there will be time to have fun.
　
The work is composed of 2, 3 hour days. The pay is $2,000.00 flat, no taxes- Everything is yours. The company has disgusting money, they pay cash, not check.
　
Danielle Coleman July 4 at 4:42pm Report
The work itself does compose adult content so there will be nudity. First day is still photos with and without cloths. Second day is a solo jack off video, (just one and you're done). All work is highly professional and discreet in this type of situation. No wierd phishy stuff I promise! This company has been doing this for a long time and itmaintains a very good reputation among all previous/past models and experiences.
　
Danielle Coleman July 4 at 4:42pm Report
This is a great opportunity to make some money without having to miss work or school. The company is flexible and will do everything to help work around your schedule.
　
　
This opportunity comes around very rarely so if your one of those people that take advantage of such windows then this is for you. If not, no worries, I won't bug ya or anything. You can add me and snoop around to see i'm real. My boyfriend did the site as well, made mad money from it.
　
Danielle Coleman July 4 at 4:52pm Report
You would have to pick the dates with the company, they are very flexible with any schedule. :)
　
　
LOLS !
　
any way upper m.e
　
incline barbell 87kg x5 almost close to pr territory !
ss
dumbell row on incline bench 42.5kg each x8 !
　
incline dumbell fly 32kgx8
ss
pull ups bw x8
　
cable v bar row 77x11 rest pause x4
　
lat stretch each side 1 min
　
dumbell shoulder press 35kgs each x5 allot harder than barbell lol !
　
dumbell laterals 22kg each x8 these were heavy
　
db curls 27's x5 not sure how form was so im filming next week
ss
skull crushers with curl bar 48x5
　
preacher curl 35kgx8
ss
tricep push down 91kgx 8
　
smoked !!!!
　
refeed today pwo bowl yogurt casein milo duo almond milk ff cream cheese splenda
　
http://i1212.photobucket.com/albums/cc444/adamrochester1/DSC_1178-1.jpg

[adamrochester]

lower me + liss cardio
came in to dominate !

squats 140x7 went for 8 and died ! my mind was not there im getting 8 next time !
ss
standing calf raise 135kgx6

hack squat 2pps + a 5kg and a 2.5kgps x7
ss
seated calf raises 100kgx14 ds to 95x7

leg extensions stack 111kgx9 ss with dumbell walking lunges 25kg each hand x14 each leg

sldl 130kgx5 :D
leg curl 77kgx8

good sess took me ages got interrupted a few times 140kg x10 is in effect before the comp !

then got my fat ass on the incline tredy for 20 mins
aint nothin but a peanut !

[adamrochester]

hiit cardio + abs

10 min warm up on incline tredmil 12.5% grade 4.1k speed time flew as i had some one to talk to http://assets.bodybuilding.com/forum/images/smilies/smile.gif

25mins intervals in incline tredy and rower was fun !

10 min cool down on incline tredmil 12.5% grade 4.1k speed

cable crunch 100kgx10x11x11 these were ripping my abs in half

swiss medicin ball leg raises on smith machine bw 11x11

stretched inbetween sets to

[adamrochester]

chest & back

flat db 40kg each x7 8 was on my mind hopefully next week my flew will be over hate being sick !

ss
pull ups bw x8

incline db 32kg each x10
ss
v bar pull down 86kgx10

incline flys 25kgs x12
ss
t bar row 80kgx8

incline db row 30kg each x12

nautalis pull over machine 64kgx15

all up was ok i have been sick since monday and today was the worst of it .... it takes all the energy away f'ing weird i hate it i wish they came up with some cure to get rid of the modern day flew !

[adamrochester]

legs hypertrophy

squats 140kgx6 dont know why when ever i do anything 2x per week and its very taxing ie squats and deads the 2nd time i do do it i never get as many out as i did the 1st time during the week

ss
standing calf raise 125x12

hack squats 2platespp +5kgps x10
ss
seated calf raise 85kgx15

leg extension 71x17 dulk walk wiht 10kgeach hand 30 yeards dropt these for 8kg each hand

sldl 120kgx8

seated leg curl 77x12

then some liss cardio , 20 mins on the eliptical time went buy quick as was amazing had the girl im seeing next to me :P

aint nothin to it but to do it

[adamrochester]

shoulders arms hypertrophy

db shoulder press 32.5kg each x8

dblaterals 17.5kgs x10

cable rear lateral 18kg each x8

barbell shrugs 120kgx9

dumbell curl 22.5kgeach x10
ss
barbell skull crusher 38x10

machine preacher curl 50kgx12
ss
one arm reverse tricep push down 27kgx12

good workout today feeling fatigued as hell in my arms of to a 21st birthday tonight will be drinking my water http://assets.bodybuilding.com/forum/images/smilies/smile.gif

[adamrochester]

hiit cardio + abs

10 min warm up on cross trainer
25 mins of intervals going on cross trainer and moving to the bike for sprints
10 min cool down on cross trainer

ab machine 77kg x11x10x11
swiss medicin ball crunches to the side 8x each side 6x each side

pretty tired will be glad to sleep tonight http://assets.bodybuilding.com/forum/images/smilies/smile.gif

[adamrochester]

had my first calorie drop sunday

me upper

incline barbell 87x5 all sets same as last week http://assets.bodybuilding.com/forum/images/smilies/frown.gif
ss
incline db rows 45kg each x6

incline db fly 32kgx8 same as last week http://assets.bodybuilding.com/forum/images/smilies/frown.gif
ss
pull ups bw x8 same as last week http://assets.bodybuilding.com/forum/images/smilies/frown.gif

v bar rows 82x10 http://assets.bodybuilding.com/forum/images/smilies/smile.gif rest pause x4

lat stretch 60 secs each lat

db s houlder press 35kgx6 boo ya !

db laterals 22.5kg each x8 email the boss about these and form

db curl 27.5kg x5 also emailed the boss about these
ss
skull crushers 48kgx6

preacher curl with curl bar 35x9
ss
tricep pushdown 91x9

overall felt sh!t about the incline barbell and incline db was not happy i didnt progress or well see how i go next week

progressed on other things though 12 weeks out as of today and taking each day at a time

[adamrochester]

lower m.e + liss cardio

squats 145kgx4 142kgx5
ss
standing calf raise 137kgx7

hack squat 2pps + 10kgeach side x6
ss
seated calf raise 100x15 http://assets.bodybuilding.com/forum/images/smilies/smile.gif drop set 95x5

leg extension stack 111kg x10 super seted with walking lunges 27.5kg each hand x13 holy smokes this was rough !

sldl 135kgx4

lying leg curls ( this machine was out of use ) but i had to do it ! haha HAD NO PADDING ON IT :| 77x9


20 mins of liss on incline tredmil 12.5% grade 4.1k

overall : good session filmed the squats since my waiste has been decreasing you can really tell my form has gone a bit or well :| contemplating on geting some olympic shoes just not sure which ones

[D_T]

Adidas Powerperfect are nice, I have those. 2011 Do-Win's are affordable but colors are funky.

Sent from my DROIDX

[adamrochester]

thanks ! im either going to get the ppII or the nikes looking like a beast to !


hiit cardio + abs

10 min warm up incline tred mil 12.5% grade 4.1km
25mins of intervals of incline tred mil 12.5% grade 4.1km and rower
10 min cool down incline tred mil 12.5% grade 4.1km

hanging leg raises 10kgx10x11x12
decline crunches twist each side x10x8

stretched when i got home

was easy today felt good

one day at a time

[adamrochester]

chets & back hypertrophy

flat dumbell 40kgx8 http://assets.bodybuilding.com/forum/images/smilies/smile.gif
ss
pull ups bw x8

incline db 32kgx10
ss
v bar pull down 86kgx11

incline db flys 25kgx12 all sets did push ups on last set x8 died !
ss
t bar row 80kgx9 dropt to70x6 60x5 was smoked had a mate there to pull the plates of this time

incline db rows 30kg each x12 all sets

machine pull over 71kgx11 to heavy

had massive pump today enjoyed it and had a decent session almost 10 weeks out baby !

[adamrochester]

legs hypertrophy

squats 137kgx6 all sets
ss
standing calf raise 125x10

hack squats 2pps + 5g each side x11
ss
seated calf raise 85kgx15

leg extensions 71x15 died on these quads were somked
ss
duck walks bw+ 16kg 30 yeards

sldl 120kgx8

seated leg curls 77x13

leg were smoked and was tired as hell after it

came home rested for 2 hours then went for a 20 min speed walk 1 day at a time ! lets do this !

starting to get more vascular no pump

http://i1212.photobucket.com/albums/cc444/adamrochester1/Photo004.jpg

[adamrochester]

shoulders arm hypertrophy

db shoulder press 32kg each x8 all sets http://assets.bodybuilding.com/forum/images/smilies/smile.gif
db lateral raise 15kg x10 strict !
cable rear delt raise 18kgeach x9
bb shrug 120kgx10

db curl 22.5 each x 11 http://assets.bodybuilding.com/forum/images/smilies/biggrin.gif
ss
skull crusher 38x11 http://assets.bodybuilding.com/forum/images/smilies/biggrin.gif

one arm reverse cable pushdown 27kg x12 all sets
ss
machine preacher curl 50kg x14

over all good workout sick pump getting leaner and vasvular each day today i weighed 81.5 :S weird but ill take it all time low in like 2 years i think

[adamrochester]

hiit cardio + abs

10 min warm up on the cross trainer
25 mins of intervals on the cross trainer and bike
10 min cooldown on the cross trainer

decline crunches bw+20kgx10x10x10

ab machine crunch facing body on right and left side 46x13 each side x13 each side

[adamrochester]

me upper

incline bb 90kg x4 http://assets.bodybuilding.com/forum/images/smilies/smile.gif
ss
incline db row 45kg each x6 all sets

incline db fly 32kg each x10 http://assets.bodybuilding.com/forum/images/smilies/biggrin.gif
ss
pull ups x9

v bar rows 82kg x10 all sets rest pause x5

lat stretch

db shoulder press 35kg each x6 on 2 sets and 5 on last one half rep better than last week

db lateral raise 17.5kg each x9 droped these from last week as i felt i was cheating to much

db curl 27.5kg each x6 http://assets.bodybuilding.com/forum/images/smilies/biggrin.gif
ss
curl bar skull crushers 48kg x6 all sets

preacher curls 35kgx9 died on the last set http://assets.bodybuilding.com/forum/images/smilies/frown.gif
ss
tricep push downs 91kgx10

. overall good workout numbers are still climbing cant complain , deadlifts tomorrow yehhh buddy !

[adamrochester]

lower . me
deadlift 165x5 :) 7nCyxmzpJi8
ss
standing calf raise 140kg x6 have always done these legs straight :( till i sore layne do them with slight bent knees imo is much better and calfs have been pulling up allot sorer and im stronger now doing it then i was at straight legs

hack squat 2pps+10kg each side x7
ss
seated calf raise 105kgx12 dropt to 100 x5

leg extensions stack 111x10 stalled on these ss lunges 27kg each hand x14

ghr bw +20kg all sets
lying leg curl 77kgx10

[adamrochester]

hiit cardio + abs

10 min walk on incline tred mill 12.5% grad 4.1k
25mins of intervals of walk on incline tred mill 12.5% grad 4.1k then on rower
10 min walk on incline tred mill 12.5% grad 4.1k

hanging leg raise 12kg x12x12 15kgx10
decline crunch twist each side with 10kgx12 x12

[adamrochester]

back chest hypertrophy

flat db 40kg x8
ss
pull ups bw x9

incline db 32x11 all sets
ss
v bar pull down 86kg x12

tbar row 80kg x9 all sets drop 70x7 - 60 x7
ss
incline db flys 25kg each x12 l;ast set push ups x7

incline db rows 30kgs each x 13

machine pull overs 64x15 all sets wooo lats were smoked after this

not bad today strength still uping http://assets.bodybuilding.com/forum/images/smilies/smile.gif focus wasnt 100% got to bed to late last night i had 8.5 hours sleep though so dunno

also caliperd today said i was 4% :| haha so im guessing 6-7% id be at cant wait to post pics again in 1.2 weeks ill be 9 weeks out http://assets.bodybuilding.com/forum/images/smilies/biggrin.gif things will start to be looking good

[adamrochester]

legs hypertrophy

deadlifts 155kg x6 all sets
ss
standing calf raise125kgx10 all sets

hack squats 2pps + 5kg + 1.25kg x10
ss
seated calf raise 85kgx16 all sets

leg extension 71x16
ss
duck walks 8kg each hand 30 yards

ghr bw+5kg x8 all sets

seated leg curls had to drop the weight on these to 71kg x13 hammies where smoked from the deadlifts

good session legs are smoked

got home ate chilled then went for a brisk walk for 20 mins and posed after = dead http://assets.bodybuilding.com/forum/images/smilies/biggrin.gif

aint nothin to it but to do it

[adamrochester]

shoulders arms hypertrophy

db press 32kgx9 ! i think this has got to be near a pr
db laterals 15kg each x11
cable rear laterals 18kg each x9 all sets
barbell shrug 125kgx8

db curlx 11 made 11 with 2 sets
ss
skull crushers 38x11 made 11 with 2 sets

reverse one arm push down 27x13 http://assets.bodybuilding.com/forum/images/smilies/biggrin.gif
ss
machine preacher curl 57x12

all up awsome workout so stoked

- side note girlfriends brother died today , dont know what to say or do feelsbadman lost for words .... R.I.P

[adamrochester]

hiit cardio + abs

10 min warm up on cross trainer 103 calories
25mins of intervals on the cross trainer and on the bike
10 min cool down 100+ calories

decline crunch 20kg+bwx12 , 25kg+ bw x10x10
machine crunch 64kg x6 each side x6 each side

[adamrochester]

10 weeks to go ! weight 82.1kg first thing in the morning will get pics up next week

upper body me

flat bb bench 95kgx4 http://assets.bodybuilding.com/forum/images/smilies/frown.gif looks like pressing strength is going now
ss
barbell rows 95kg x7

cable cross over 50kg each x9
ss
rack chins 70kg + bw x8

machine plate loaded rows 120kgx10 rest pause x5

lat stretch 60 secs each lat

barbell shoulder press 70kgx7 n then got 6's on the other sets http://assets.bodybuilding.com/forum/images/smilies/frown.gif

cable lateral raise 23kg each x8 http://assets.bodybuilding.com/forum/images/smilies/frown.gif

curl bar curl outter 53kg x5
ss
over head tricep rope extension 59kg x6

concentration curls 15kg x9
ss
reverse tricepp ushdown 77kgx9

overall strength went up on back nnnnn............ thats it http://assets.bodybuilding.com/forum/images/smilies/frown.gif i hope it will go up next week , will see it might be the change of exercise who knows .... though i was expecting it to decrease some time . but not this soon fml come on body !

[adamrochester]

lower m.e

another macro drop today http://assets.bodybuilding.com/forum/images/smilies/frown.gif

was sore today from yesterday wasnt feeling it

deadlifts 162x4 http://assets.bodybuilding.com/forum/images/smilies/frown.gif 155x5 yep strength is officially on the down dam
ss
45 leg pres 320kg x8

smith machine squats - 2pps + 10kg + 5kg x6 prob could of gone abit heavyier
ss
seated calf raise 105kgx13 failed didnt make it on the rack lol drop to 100x5

leg extensions stack 111kgx10 all sets ss dumbell lunges 27.5kg each hand x 14 each leg

ghr bw+ 20kg x3 all sets

seated leg curl stack 91x9

pretty bumed about today but or well sh!t happends its been 16 weeks since i have deloaded so maybe its that

[adamrochester]

hitt cardio + abs

10 mins on incline tredmill 12.5% grad 4.1km
25 mins of intervals on incline tredmill 12.5% grad 4.1km and rowerfor the sprints
10 mins on incline tredmill 12.5% grad 4.1km

hanging bent leg raises 17kgx10x10x10
decline crunch twist each side , bw+ 12.5kg x12 x12

got the word from the boss ill be deloading next week i dont want to but i should im worried my weight will stall hopefully i will keep droping

[adamrochester]

chest & back hypertrophy

1st day of mesomorph pre workout - had an amzing sleep last night to

mssive pump sick workout......... ill explain ...............

ok so today had 100g cho pre workout meal finished eating at 12, i had 16g of meso at 1240 - soon as i had it i felt angry and energetic as sh!t n then it died when i was driving to the gym

- got to the gym at 130

workout chest& back supper setted

warm ups were easy !

though intensity wasnt 100% it hadnt kicked in

1st set easy ! focused as sh!t and could of got more out 90 seconds went buy i was ready again but thought screw it its the 1st exercise ill give my self another 40 secs

pumped em out easy focus was through the roof and energy was amazing and intensity was 100%

got to 3rd exercises - last set drop setted both im usually FDDD big time doing drop sets and super setted at the same time ....... finished that exercise up and still felt awesome no fatigue 1 min30secs i was ready to goon 4th exercise easy ! didnt count rest periods as i was ready way sooner than normally finished that moved on to 5th exercise easy . done for the day still have heaps of energy - though in a frustrated - angry - focused mood

home now its 5.08pm and still feel the same as above haha


taste - 7/10 every one gives crap about it ??? meh taste same as jacked its not to bad harden up people !

focus- 9/10

energy/ 9/10 note it says 40 mins prior workout and i recommend 40 mins no earlier !

intensity 8/10

pump 8/10 chest and back was pumped after warm up sets and lasted all through till the end

overall 8/10 i wish i took this when i was bulking ! dam! though today was my high cho day so would of played a major role in this to



incline db 37kgs x9 better than last time i did these first http://assets.bodybuilding.com/forum/images/smilies/biggrin.gif
ss
rack chins 65kgx8 http://assets.bodybuilding.com/forum/images/smilies/biggrin.gif better tha last time

flat db 35kgx10 meh same as last time i did these 2nd so ill beat it next time noo mater what !
ss
machine plate loaded pull downs 100kgx12

cable cross over 41kg each x12 http://assets.bodybuilding.com/forum/images/smilies/biggrin.gif stoked better than last time push ups last set drop set x9
ss
barbell rows 80kgx8 http://assets.bodybuilding.com/forum/images/smilies/smile.gif will film it next time drop to 70x6 drop to 60x5 smoked !

cable rows 68kgx12

dumbell pull overs 25kg x15

[adamrochester]

been a day or to since i updated

9.1 weeks out

some snaps

here are some shots of yesterday

to note im 82kg dry in the morning

im 9.1 weeks out here are some shots of yesterday
to note im 82kg dry in the morning
　
http://i1212.photobucket.com/albums/cc444/adamrochester1/1.jpg
http://i1212.photobucket.com/albums/cc444/adamrochester1/2.jpg
http://i1212.photobucket.com/albums/cc444/adamrochester1/5.jpg
http://i1212.photobucket.com/albums/cc444/adamrochester1/3.jpg
http://i1212.photobucket.com/albums/cc444/adamrochester1/7.jpg
http://i1212.photobucket.com/albums/cc444/adamrochester1/8.jpg
http://i1212.photobucket.com/albums/cc444/adamrochester1/9.jpg
http://i1212.photobucket.com/albums/cc444/adamrochester1/13.jpg
　
　
shoulders + arms

bb shoulder press 67kgx8 all sets
one arm cable laterals 20kg each x9




laying incline cable rear delt flys these are magic have never done these 18kg each x12
cable upright rows 70kgx9

bb curl straight bar 42kg x10 all sets
ss
rope overhead extensions 50kgx11

concentration curls 12.5kg x13
ss
straight bar pushdowns never done them with the straight bar i really liked them 68x13

arms were pumped and strength was good !


today hitt cardio

10 mins on cross trainer
25 mins of intervals on cross trainer and the bike
10 mins on the cross trainer

i always make sure im burning at least 10 cals every minute

decline crunches 25kgx10x10x11
ab machine crunch facing left and right 68x7 each side x7 each side

[adamrochester]

http://i1212.photobucket.com/albums/cc444/adamrochester1/14.jpg
http://i1212.photobucket.com/albums/cc444/adamrochester1/151.jpg

[adamrochester]

upper m.e


currently deloading so not much point typing out the workout

some eats
found these noodles with decent macros and some low calorie sweet chili sauce with chicken = win

http://i1212.photobucket.com/albums/cc444/adamrochester1/1-1.jpg

[Triple Joe]

Looking gd bro. What show u competing in?
Mad potential for only 19

[adamrochester]

thanks man appreciate it :)

anb vics

inba nationals

anb nationals

universe

[adamrochester]

still deloading pumpkin pancake breakfast / pre workoutdelish awsome macroshttp://i1212.photobucket.com/albums/cc444/adamrochester1/p.jpg

[adamrochester]

pumpkin pancake recipe

150g egg whites
2g cinnamon
65g whole meal white wings flour
43gs scivation vanilla whey :P i am no longer buying casein whey is cheaper and can almost do similar things
4 teaspoons splenda
114g pumpkin - butternut
and 30g walden farms on top
macros wernt to bad
55.6 carbs
59.7 pro
3.8 gs of fat
9.6g of fibre

hitt cardio + abs deload
10 min warm up on incline tredmil at 12.5% grade 4.1km 105cals
25 mins intervals sprints on the rower restsing on the incline tredmill and bike
10 min cool down incline tredmil at 12.5% grade 4.1km 105cals

deload for abs

post workout
75g allbran
200g nestle diet yogurt vanilla
scivation whey
100g frozen berries

http://i1212.photobucket.com/albums/cc444/adamrochester1/2-1.jpg

[adamrochester]

1 day of deloading left :)
dinner last night http://i1212.photobucket.com/albums/cc444/adamrochester1/1-2.jpg 350g potato cut into chips and baked taste amazing ! with 3 whole eggs and 230g egg whites and 130g broccoli and yes the new pepsi max 2l f it :) was quite delish........... till the next meal i had pop corn .... first the popcorn spilt ever where and then the pepsi max all down the coush and then dripped all over the carpet fml took a good halfa to clean up !

[adamrochester]

last day of deloading

woke up feeling great i think i really needed the deload week to recover cns ect cardio tomorrow and monday will be 8 weeks out ....... to note i was at my all time low at 81.2 today :) . well libido is definitely decreasing feelsbad :( pre bed meal diet jelly , cottage cheese casein peanut butter , diet sunkist , broccoli http://i1212.photobucket.com/albums/cc444/adamrochester1/13-1.jpg

[adamrochester]

upper me
lost abit of strength again today :( bb bench 92kgx4 ss bbrow 95kgx5 filmed but sent it to the boss to check ill post up tomorrow if its ok ;)
cable cross overs 50kg each x9
ss
rack chins bw+70kgx9
machine plate loaded row 120kgx11 rest pause x5
bb shoulder press 70kgx6 dam this felt heavy limbs and stability are starting to give awya on me now :(
one arm cable side laterals 23kg x9
bb curl bar curls 53kgx6
ss
overhead cable rope over head extensions 59x7
db concentration curls 15kg x9
ss
reverse cable pushdown 77kgx9
over all took me a while today mesomorph def keeps me going..... refeed today good eats enough said !

[adamrochester]

another weight pr 80.8 :| also sessamin and l carnatine came yesterday finally after 6 weeks of waiting !!!!!!!!

lower m.e

well tried 140kg got 4 :( droped back to 135x5 meh i was expecting strength to go at some stage or well sh!t happends !
ss
45" leg press calf raise 325kgx9 smith machine squat 130kg x6 felt weird ill be filming next time
ss
seated calf raise 112kgx13 droped 95kgx6
leg extensions stack 111kg x9 ss walking lunges 27kg each hand x 14 each leg

sldl 135kgx4 had 5 in me but decided to stop was happy with these will film next time to
, seated leg curl stack 91kgx9

........... and then good old liss cardio for 20 mins figured out im doing 125mins of cardio each week
, aint nothin to it but to do it

yesterdays bb row 95kg eY639cvaMLc

[adamrochester]

hiit cardio + abs



10 mins on incline tredmill at 12.5% grade
25 mins of intervals going from incline tredy to the rower then the staire mill to the rower then cross trainer to the rower and reapeted till 25 mins was up this went much quicker than sticking to just one plan all machine
10 min cool down on cross trainer

ab mahcine 84kgx10 77x10 x10

cable rope side oblique crunch 77x18 x18
sore as hell from yesterdays leg sess yeahh buddy

[adamrochester]

chest back hypertrophy

ok so my strength is pretty much shot , its nearly the 7 week out mark and things are dropping buy 2-5kg http://assets.bodybuilding.com/forum/images/smilies/frown.gif i was expecting it though

incline db bench 37.5kgx8
ss
rack chins 65kgx9

flat dumbell bench press 32kgs x10
ss
machine pull down 105kg x 10
cable cross over 41kgx12 drop set to push ups x10
ss
barbell row 80kgx8 ds to 70x6 ds to 60x6

v bar row 59kgx13

finished off with dumbell pull overs 25kg x15 and then stretched each lat for 1 minute each been getting more compliments at the gym which im stoked about . had my first solairum session on tuesday ( no homo ) and will be goin 2x a week i tan easily so should see some taning results in a week or 2 cant wait to get rid of this pasty niss no special food pron pics but ill take some of my next 2 meals and upload tomorrow peace !

[adamrochester]

lower hyper + a lil bit of cardio 20 mins

squats 130x6 yep see you bye strength or well not one single **** was given
ss
leg press calf raises stack 157kg + 30kg LOL x10

db walking lunges 37kgs eahc hand x10 each leg
ss
seated calf raise 85kgx 17

leg extensions 71kg x16
ss
duck walks 14kgx30 yards

sldl 120kgx8

lying leg curl 66x10

and 20 mins on the cross trainer time is flying 7 weeks on monday :D .... tomorrow is my weigh in day i hope to be 80.7 come on body do your thang !



like i said some eats pop corn diet creamy soda steak broccoli egg whites :D

and a typical bodybuilding meal which i enjoyed yes i miss the typical food

basmatti rice broccolie eggs and egg whites and soy sauce

http://i1212.photobucket.com/albums/cc444/adamrochester1/15.jpg

http://i1212.photobucket.com/albums/cc444/adamrochester1/14-1.jpg

[adamrochester]

ok so today woke up at 81.8 http://assets.bodybuilding.com/forum/images/smilies/frown.gif gained how can this be real ! got to bed at 330 am http://assets.bodybuilding.com/forum/images/smilies/frown.gif was buggerd this morning i really need to hit the sack earlier tonight .

need to send pics to the boss soon to see if any changes are happening



shoulders+ arms hypertrophy

bb shoulder press 67kgx8 had to drop it to 65 on the other sets
one arm cable laterals 20kgx9

lying incline cable rear delt pulls 20kg x8
cable upright rows 73x9

overhead cable rope extensions 50kg x10
ss
barbell curls 42kgx10

concentration curls 12.5kgs x 13

straight bar cable pushdown 68x14

strength was maintained and got 1 rep more on 2 things and some went

[adamrochester]

another macro drop today ! :( this is why im doing this to get shredded ! i dont care if i starve sacrifice for results whats a little bit of less food NOTHING ! im going to win this

hiit cardio + abs

10 min warm up on the incline treadmill 12.5% grade 4.1km
25 mins of intervals went on almost every machine im liking this way allot im not getting bored
and its fun !

10 min cool down on cross trainer dont think the air cons where on today was dripping !

hanging leg raises slow mmc x12x11x12

decline oblique crunch wist 16x16

another day done and dusted 7 weeks out tomorrow !