Wake at @0530am.
@0600:
Walk Mt Taylor (50 min)
@0730:
Rice Porridge
Egg whites & a yoke
@1030:
Tuna
Pineapple slice
Green beans
CLA
@1400:
Chicken Beast
Salad
@1700:
Meal Replacement Shake (Pro MR/CNP)
CLA
T-Bomb (MHP)
@2000:
Fish
Brocilli
@2100:
Walk (50 min)
@2230:
Casein Protein Shake
Glutamine
@2300
Bed
Gnoll110
Wednesday, September 03, 2008
Sunday, August 31, 2008
Monday, 1 September, 2008
Wake at 5am.
@0510:
Whey Protein Shake
Glutamine
BCAA 12000 powder (Ultimate Nutrition)
GXR-3 (iSatori)
T-Bomb (MHP)
Rev-xp
@0540:
Scales: 93.5kgs
Warnup (10min)
Training: Back & Biceps.
@0700:
Treadmill (40 min)
@0740:
Whey Protein Shake
Vitargo (Nutrex)
@0830:
Rice Porridge (20g more than usual, high carbs day begins!)
@1040:
Tuna
Pineapple slice
Brown Basmarti rice
Green beans
CLA
@1400:
Chicken Beast
Brown Basmarti rice
Salad
@1700:
Meal Replacement Shake (Pro MR/CNP)
CLA
BCAA 12000 powder (Ultimate Nutrition)
T-Bomb (MHP)
Rev-xp
@2000:
Fish
Brocilli
@2100:
Walk (50 min)
@2230:
Casein Protein Shake
Glutamine
@2300
Bed
Gnoll110
@0510:
Whey Protein Shake
Glutamine
BCAA 12000 powder (Ultimate Nutrition)
GXR-3 (iSatori)
T-Bomb (MHP)
Rev-xp
@0540:
Scales: 93.5kgs
Warnup (10min)
Training: Back & Biceps.
@0700:
Treadmill (40 min)
@0740:
Whey Protein Shake
Vitargo (Nutrex)
@0830:
Rice Porridge (20g more than usual, high carbs day begins!)
@1040:
Tuna
Pineapple slice
Brown Basmarti rice
Green beans
CLA
@1400:
Chicken Beast
Brown Basmarti rice
Salad
@1700:
Meal Replacement Shake (Pro MR/CNP)
CLA
BCAA 12000 powder (Ultimate Nutrition)
T-Bomb (MHP)
Rev-xp
@2000:
Fish
Brocilli
@2100:
Walk (50 min)
@2230:
Casein Protein Shake
Glutamine
@2300
Bed
Gnoll110
Sunday, 31 August, 2008
Wake at 6:00am. Sunday, so alarm is still turned off.
@0610
T-Bomb
Rev-xp
@0630:
Walk up Mt Taylor (50 min)
@0800:
Rice Porridge
Egg whites & a yoke
@1030:
Tuna
Pineapple slice
Green beans
CLA
@1400:
Tuna
Green beans
@1800:
Meal Replacement Shake (Pro MR/CNP)
CLA
Rev-xp
@2040:
Fish
Brocilli
@2130:
Walk (50 min)
@2230:
Casein Protein Shake
Glutamine
@2300:
Bed
Gnoll110
@0610
T-Bomb
Rev-xp
@0630:
Walk up Mt Taylor (50 min)
@0800:
Rice Porridge
Egg whites & a yoke
@1030:
Tuna
Pineapple slice
Green beans
CLA
@1400:
Tuna
Green beans
@1800:
Meal Replacement Shake (Pro MR/CNP)
CLA
Rev-xp
@2040:
Fish
Brocilli
@2130:
Walk (50 min)
@2230:
Casein Protein Shake
Glutamine
@2300:
Bed
Gnoll110
Friday, August 29, 2008
Saturday, 30 August, 2008
Wake at 5:50am. Saturday, so I turned the alarm off.
@0620:
Rev-xp (Rev-xp, product is the company?)
T-Bomb (MHP),yep I'm getting old.
@0630:
Walk, Mt Taylor (50 min)
@0815:
Rice Porridge
Egg whites & a yoke
@1000:
First session on the tanning bed!
@1145:
Tuna
Pineapple slice
Green bean
CLA
@1200:
The Battle of the Gym :)
@1415:
Tuna
Green beans
@1645:
Meal Replacement Shake (Pro MR/CNP)
CLA
T-Bomb (MHP)
@1700:
Fish
Brocilli
@2130:
Walk (50 min)
@2230:
Casein Protein Shake
Glutamine
@2300:
Bed
Gnoll110
@0620:
Rev-xp (Rev-xp, product is the company?)
T-Bomb (MHP),yep I'm getting old.
@0630:
Walk, Mt Taylor (50 min)
@0815:
Rice Porridge
Egg whites & a yoke
@1000:
First session on the tanning bed!
@1145:
Tuna
Pineapple slice
Green bean
CLA
@1200:
The Battle of the Gym :)
@1415:
Tuna
Green beans
@1645:
Meal Replacement Shake (Pro MR/CNP)
CLA
T-Bomb (MHP)
@1700:
Fish
Brocilli
@2130:
Walk (50 min)
@2230:
Casein Protein Shake
Glutamine
@2300:
Bed
Gnoll110
Friday, 29 August, 2008
Awake late, sleep through alarm!
0550:
Whey Protein Shake
Glutamine
BCAA
naNOx9 (Muscletech)
T-Bomb (MHP),yep I'm getting old.
@0610:
Scales: 94.4kgs
Training: Legs & calves.
@0725:
Treadmill (40 min)
@0805:
Whey Protein Shake
Vitargo (Nutrex)
@0840:
Rice Porridge
Egg whites & a yoke
@1130:
Tuna
Pineapple slice
Green beans
CLA
@1430:
Chicken beast
Salal & Green beans
@1730:
Meal Replacement Shake (Pro MR/CNP)
CLA
T-Bomb (MHP)
@2030:
Fish
Brocilli
@2130:
Walk (50 min)
@2250:
Casein Protein Shake
Glutamine
@2300
Bed
Gnoll110
0550:
Whey Protein Shake
Glutamine
BCAA
naNOx9 (Muscletech)
T-Bomb (MHP),yep I'm getting old.
@0610:
Scales: 94.4kgs
Training: Legs & calves.
@0725:
Treadmill (40 min)
@0805:
Whey Protein Shake
Vitargo (Nutrex)
@0840:
Rice Porridge
Egg whites & a yoke
@1130:
Tuna
Pineapple slice
Green beans
CLA
@1430:
Chicken beast
Salal & Green beans
@1730:
Meal Replacement Shake (Pro MR/CNP)
CLA
T-Bomb (MHP)
@2030:
Fish
Brocilli
@2130:
Walk (50 min)
@2250:
Casein Protein Shake
Glutamine
@2300
Bed
Gnoll110
Wednesday, August 27, 2008
Thursday, 28 August, 2008
Awake late, at 5:38am!
@0545:
Whey Protein Shake
Glutamine
BCAA
naNOx9 (Muscletech)
T-Bomb (MHP),yep I'm getting old.
@0610:
Scales: 94.7kgs Same as a few days ago. Shows you why weekly weight ins are best. Short intervals and the randomness of held water and 'held food' becomes a factor!
Training: Back & Abs.
@0720:
Treadmill (40 min)
@0800:
Whey Protein Shake
Vitargo (Nutrex)
@0830:
Rice Porridge
Egg whites & a yoke
@1100:
Tuna
Pineapple slice
Green beans
CLA
@1415:
Tuna
Salad & Green beans
@1700:
Meal Replacement Shake (Pro MR/CNP)
CLA
T-Bomb (MHP)
@2000:
Fish
Brocilli
@2100:
Walk (50 min)
@2230:
Casein Protein Shake
Glutamine
@2330
Bed
Gnoll110
@0545:
Whey Protein Shake
Glutamine
BCAA
naNOx9 (Muscletech)
T-Bomb (MHP),yep I'm getting old.
@0610:
Scales: 94.7kgs Same as a few days ago. Shows you why weekly weight ins are best. Short intervals and the randomness of held water and 'held food' becomes a factor!
Training: Back & Abs.
@0720:
Treadmill (40 min)
@0800:
Whey Protein Shake
Vitargo (Nutrex)
@0830:
Rice Porridge
Egg whites & a yoke
@1100:
Tuna
Pineapple slice
Green beans
CLA
@1415:
Tuna
Salad & Green beans
@1700:
Meal Replacement Shake (Pro MR/CNP)
CLA
T-Bomb (MHP)
@2000:
Fish
Brocilli
@2100:
Walk (50 min)
@2230:
Casein Protein Shake
Glutamine
@2330
Bed
Gnoll110
Tuesday, August 26, 2008
Wednesday, 27 August, 2008
Awake at 5am.
@0510:
Whey Protein Shake
Glutamine
BCAA
naNOx9 (Muscletech)
T-Bomb (MHP),yep I'm getting old.
@0540:
Walk - Mt Taylor (50 min)
@0710:
Rice Porridge
Egg whites & a yoke
@1100:
Tuna
Pineapple slice
Green beans
CLA
@1400:
Chicken Beast
Salad
@1700:
Meal Replacement Shake (Pro MR/CNP)
CLA
T-Bomb (MHP)
Geekiness reigns tonight, Canberra Ruby Crew, so long break before eating, and a 'too late' walk and bed!
@2200:
Fish
Brocilli
@2230:
Walk (50 min)
@0000:
Casein Protein Shake
Glutamine
Gnoll110
@0510:
Whey Protein Shake
Glutamine
BCAA
naNOx9 (Muscletech)
T-Bomb (MHP),yep I'm getting old.
@0540:
Walk - Mt Taylor (50 min)
@0710:
Rice Porridge
Egg whites & a yoke
@1100:
Tuna
Pineapple slice
Green beans
CLA
@1400:
Chicken Beast
Salad
@1700:
Meal Replacement Shake (Pro MR/CNP)
CLA
T-Bomb (MHP)
Geekiness reigns tonight, Canberra Ruby Crew, so long break before eating, and a 'too late' walk and bed!
@2200:
Fish
Brocilli
@2230:
Walk (50 min)
@0000:
Casein Protein Shake
Glutamine
Gnoll110
Monday, August 25, 2008
Tuesday, 26 August, 2008
Wake at 5.15 am.
@0520:
Whey Protein Shake
Glutamine
BCAA
naNOx9 (Muscletech)
T-Bomb (MHP)
@0540:
Warmup: Treadmill (10 min)
Training: Pecs, Triceps.
@0705:
Treadmill (40 min)
@0745:
Whey Protein Shake
Vitargo (Nutrex)
@0820:
Rice Porridge
Egg whites & a yoke
@1100:
Tuna
Pineapple slice
Asparagus
CLA
@1400:
Tuna
Salad
@1700:
Meal Replacement Shake (Pro MR/CNP)
CLA
T-Bomb (MHP)
@2000:
Fish
Brocilli
@2200:
Walk (50 min)
@2300:
Casein Protein Shake
Glutamine
Gnoll110
@0520:
Whey Protein Shake
Glutamine
BCAA
naNOx9 (Muscletech)
T-Bomb (MHP)
@0540:
Warmup: Treadmill (10 min)
Training: Pecs, Triceps.
@0705:
Treadmill (40 min)
@0745:
Whey Protein Shake
Vitargo (Nutrex)
@0820:
Rice Porridge
Egg whites & a yoke
@1100:
Tuna
Pineapple slice
Asparagus
CLA
@1400:
Tuna
Salad
@1700:
Meal Replacement Shake (Pro MR/CNP)
CLA
T-Bomb (MHP)
@2000:
Fish
Brocilli
@2200:
Walk (50 min)
@2300:
Casein Protein Shake
Glutamine
Gnoll110
Sunday, August 24, 2008
Battle of the Gym II - Power lifting
Big Joe (Billy) Giampaolo, the owner of Elite Physique is holding the 2nd ‘Battle of the Gyms’ power lifting competition next weekend.
Last year, it was a great day. There was about 20 competitors, both male and female. A good crowd turned up to watch.
The competition will be help at Elite Physique again this year.
The Address is:
1st Floor,
corner Townshend & Botany Street,
Phillip,
ACT 2606
Phone is: 02 6281 6999
The free weight area of the gym will be open to spectators from 12 midday, 30th August. Admission is 5 dollars.
At about 4pm Joe will be doing a charity Deadlift. Joe holds the official Australian record, at 365kgs. We might see the record unofficially broken on the day!
Charity proceeds for the day will go to Paediatrics at Woden Valley Hospital.
Good luck Joe!
Gnoll110
Last year, it was a great day. There was about 20 competitors, both male and female. A good crowd turned up to watch.
The competition will be help at Elite Physique again this year.
The Address is:
1st Floor,
corner Townshend & Botany Street,
Phillip,
ACT 2606
Phone is: 02 6281 6999
The free weight area of the gym will be open to spectators from 12 midday, 30th August. Admission is 5 dollars.
At about 4pm Joe will be doing a charity Deadlift. Joe holds the official Australian record, at 365kgs. We might see the record unofficially broken on the day!
Charity proceeds for the day will go to Paediatrics at Woden Valley Hospital.
Good luck Joe!
Gnoll110
Monday, 25 August, 2008
Wake at 5am.
@0505:
Whey Protein Shake
Glutamine
BCAA
naNOx9 (Muscletech)
T-Bomb (MHP)
@0540:
Scales: 94.6kgs
Warmup: Treadmill (10 min)
Training: Legs.
@0700:
Treadmill (40 min)
@0740:
Whey Protein Shake
Vitargo (Nutrex)
@0810:
Rice Porridge
Egg whites & a yoke
@1100:
Tuna
Pineapple slice
Asparagus
CLA
@1400:
Tuna
Salad
@1700:
Meal Replacement Shake (Pro MR/CNP)
CLA
T-Bomb (MHP)
@1930:
Fish
Brocilli
@2140:
Walk (50 min)
@2230:
Casein Protein Shake
Glutamine
@2240:
Bed
Gnoll110
@0505:
Whey Protein Shake
Glutamine
BCAA
naNOx9 (Muscletech)
T-Bomb (MHP)
@0540:
Scales: 94.6kgs
Warmup: Treadmill (10 min)
Training: Legs.
@0700:
Treadmill (40 min)
@0740:
Whey Protein Shake
Vitargo (Nutrex)
@0810:
Rice Porridge
Egg whites & a yoke
@1100:
Tuna
Pineapple slice
Asparagus
CLA
@1400:
Tuna
Salad
@1700:
Meal Replacement Shake (Pro MR/CNP)
CLA
T-Bomb (MHP)
@1930:
Fish
Brocilli
@2140:
Walk (50 min)
@2230:
Casein Protein Shake
Glutamine
@2240:
Bed
Gnoll110
Saturday, August 23, 2008
Sunday, 24 August 2008
Wake at 7:15am. Sunday, so alarm is still turned off.
@0730:
Walk up Mt Taylor (50 min)
@0840:
Rice Porridge
Egg whites & a yoke
@1115:
Tuna
Pineapple slice
Asparagus (for a change)
CLA
@1400:
Chicken Beast
Salad
@1700:
Meal Replacement Shake (Pro MR/CNP)
CLA
@1930:
Fish
Brocilli
@2030:
Walk (50 min)
@2130:
Casein Protein Shake
Glutamine
@2200:
Bed
Gnoll110
@0730:
Walk up Mt Taylor (50 min)
@0840:
Rice Porridge
Egg whites & a yoke
@1115:
Tuna
Pineapple slice
Asparagus (for a change)
CLA
@1400:
Chicken Beast
Salad
@1700:
Meal Replacement Shake (Pro MR/CNP)
CLA
@1930:
Fish
Brocilli
@2030:
Walk (50 min)
@2130:
Casein Protein Shake
Glutamine
@2200:
Bed
Gnoll110
Saturday, 23 August 2008
I'm feeling inspired for blog the last past of my competition preparation for this year. The source of this inspiration? Since the start of the month, Andreas Kristiansens (aka chezuma on twitter) has been blogging his preparation. Here are Andreas' photos from his last time on stage. These are Andreas' progress photos from this year. Taken on the 4th, 14th and 19th of this month.
Wake at 8am. Saturday, so I turned the alarm off.
@0815:
Whey Protein Shake
Glutamine
BCAA
naNOx9 (Muscletech)
T-Bomb (MHP),yep I'm getting old.
@0900:
Scales: 95.2kgs
Training: Delts, Biceps.
@1000:
Treadmill (40 min)
@1040:
Whey Protein Shake
Vitargo (Nutrex)
@1115:
Rice Porridge
Egg whites & a yoke
@1430:
Chicken Beast
Salad
@1700:
Meal Replacement Shake (Pro MR/CNP)
CLA
@2000:
Fish
Brocilli
@2100:
Walk (50 min)
if only I had a dog like one of Andreas Kristiansens (aka chezuma).
@2230:
Casein Protein Shake
Glutamine
Gnoll110
Wake at 8am. Saturday, so I turned the alarm off.
@0815:
Whey Protein Shake
Glutamine
BCAA
naNOx9 (Muscletech)
T-Bomb (MHP),yep I'm getting old.
@0900:
Scales: 95.2kgs
Training: Delts, Biceps.
@1000:
Treadmill (40 min)
@1040:
Whey Protein Shake
Vitargo (Nutrex)
@1115:
Rice Porridge
Egg whites & a yoke
@1430:
Chicken Beast
Salad
@1700:
Meal Replacement Shake (Pro MR/CNP)
CLA
@2000:
Fish
Brocilli
@2100:
Walk (50 min)
if only I had a dog like one of Andreas Kristiansens (aka chezuma).
@2230:
Casein Protein Shake
Glutamine
Gnoll110
Monday, August 04, 2008
10 weeks out
Weighed myself first thing yesterday. Was at 98.5kgs, a little above what I wanted to be at this stage. :(
So a bit more walking and a bit less cruising in the last few weeks, I guess.
I'm not the only one. Andreas Kristiansen aka
Chezuma on Twitter is getting ready for the Norwegian Nationals.
There at least one other twitterers getting ready and a stack of people in Canberra too.
Gnoll110
So a bit more walking and a bit less cruising in the last few weeks, I guess.
I'm not the only one. Andreas Kristiansen aka
Chezuma on Twitter is getting ready for the Norwegian Nationals.
There at least one other twitterers getting ready and a stack of people in Canberra too.
Gnoll110
Tuesday, July 15, 2008
Another 2 weeks
Another two weeks gone. The countdown continues.
Progress continues. Down 0.8kgs in the first week and 0.9kgs in the second.
Gnoll110
Progress continues. Down 0.8kgs in the first week and 0.9kgs in the second.
Gnoll110
Monday, June 30, 2008
The last two weeks.
Diet is going Ok. Down 6kgs so far.
Last two week have taken some adjustment.
Only lost 0.1 kgs, instead of the usual 1ish kgs, the week before last.
So we cut some carbs, rice, from two meals and upped the egg whites for breaky.
Back on track now, lost 1.7kgs last week :)
Gnoll110
Last two week have taken some adjustment.
Only lost 0.1 kgs, instead of the usual 1ish kgs, the week before last.
So we cut some carbs, rice, from two meals and upped the egg whites for breaky.
Back on track now, lost 1.7kgs last week :)
Gnoll110
Saturday, May 31, 2008
19 weeks....
Well 19 week to go.
Should be competing a few times between the 5th to the 19th of October.
Graeme Bennett at Elite Physique's Civic store is doing my eating plans (aka diet) again. Graeme is good value!
Well post some progress report along the way.
Gnoll110
Should be competing a few times between the 5th to the 19th of October.
Graeme Bennett at Elite Physique's Civic store is doing my eating plans (aka diet) again. Graeme is good value!
Well post some progress report along the way.
Gnoll110
Tuesday, April 29, 2008
Nailing the flag to the mast!
Today I dropped into Elite Physique's Civic shop. I've teed up Graeme Bennett to do my diet for October. G is good value.
Taking a week off to see family next week. Then into the diet. Let the games begin!
Gnoll110
Taking a week off to see family next week. Then into the diet. Let the games begin!
Gnoll110
Monday, March 31, 2008
Motivation & forums
For most people, motivation is an issue from time to time.
At the moment I'm following a few treads in the Member Training Journals at Muscular Development magazine's forums.
The two I'm following closely are:
Youngguns Bodybuilding Log and
Future's Journal
All interesting stuff with lots of comment from others too.
Gnoll110
At the moment I'm following a few treads in the Member Training Journals at Muscular Development magazine's forums.
The two I'm following closely are:
Youngguns Bodybuilding Log and
Future's Journal
All interesting stuff with lots of comment from others too.
Gnoll110
Friday, February 29, 2008
INBA Canberra update
There been a date change for the INBA Canberra natural physique titles.
They were on Sun 4th May. This clashed with the Sydney title. They have been able to reschedule for the same venue (the Hellenic Club) on Sat 3rd May.
Looks like a great weekend of sport, with a road trip to Sydney!
http://www.inba.com.au for contact info, for all comp.
They were on Sun 4th May. This clashed with the Sydney title. They have been able to reschedule for the same venue (the Hellenic Club) on Sat 3rd May.
Looks like a great weekend of sport, with a road trip to Sydney!
http://www.inba.com.au for contact info, for all comp.
Thursday, January 31, 2008
Greatest thing since
I was reminded of one of those ‘greatest thing since’ things last night.
And what is that thing you may ask. Aluminum foil (aka aluminum foil in the US). What name do you Canadians use?
http://en.wikipedia.org/wiki/Aluminium_foil
It’s a great thing for cooking meats. Keeps it moist and add that bit of extra cooking variety that the bodybuilding lifestyle can always do with more of.
Gnoll110
And what is that thing you may ask. Aluminum foil (aka aluminum foil in the US). What name do you Canadians use?
http://en.wikipedia.org/wiki/Aluminium_foil
It’s a great thing for cooking meats. Keeps it moist and add that bit of extra cooking variety that the bodybuilding lifestyle can always do with more of.
Gnoll110
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