Sirkevdebench's 2012 contest log

[Colstreamer]

Day 5 breakfast

Chocolate Protein shake to replace milk with a bowl of cornflakes I kniow you hate porridge but try making it then adding the protein powder for flavour?
X3 eggs

Lunch
Tin of tuna
Baked potato with beans and cheese. - really ought to try getting used to cottage cheese, chuck it on your spud and you barely even notice it.

Pre workout
1 tbl spoon l-carnitine

Day 5 Cardio.

Met con
Dipps unassisted x5
Crunches x10
Press ups x 10
Dumbbell swing ( kettle bell) x10.

Completed 3 circuits lasted 5:16sec
Man that was hard but I recovered quick from it.

5 reps 5 sets of pull-ups 40 kg assisted 1 set not assisted bloody good effort on the pull ups mate!!! K for that bro!!

Post workout

Protein shake

Whole grain bread with carrots.

You did well at the metcon today bro, keep it up you'll be doing more of them!! I'm gonna do them as well cos I wouldn't get you to do something I aint prepared to do! and I HATE the bastards!

 

[SirKevinDeBENCH]

Yesterday day 6 workout

Cs I will never forget how you was going on when I was finding it hard to lift 90kg. But it was a great feeling to see your reaction yesterday. And for once if felt good when you called me names. Remember when you were lifting more weight than me in the bench, I did say it won't be for long.. And I would overtake you. I said give me until feb and look its feb. lol.

Day 6 workout

Try 1 rep max on bench press at 140kg ( could have done another 10 kilos on top but never had time.)

Work out
5x5 dipps 40 kgs assisted for warmup

Bench press 8x5 at 70 kg found it very easy but will increase the weight next time round.

Bench press incline 8x5 at 70 kilo

Flys 8x5 at 10kg to get use to it. Will increase the weight next time round.

 

[johnnyrockit8665]

looking good big kev !

 

[Colstreamer]

looking good big kev !

I don't know how he does it, went away for 3 weeks, did nothing but eat and comes back STRONGER than when he left!!! I swear he's a genetic freak!

 

[zedhed]

LOL you guys both totally rock! I swear your brothers by a differnt mother.
Kev CS has your back and he is doing right by you bro. You just keep listening to him and youll be golden.
Good luck bro and best regards.

 

[zedhed]

NO NO NO on the sauna suit bro. Its only water weight and can really mess you up too. Forget it!
CS if you see him with one then its up to you to kick his ass!

 

[Colstreamer]

NO NO NO on the sauna suit bro. Its only water weight and can really mess you up too. Forget it!
CS if you see him with one then its up to you to kick his ass!

Lol! That'll be a job and a half. I've told him this all already....

 

[JRSAC]

What exactly is metcon? circuit training for time?

 

[gymjunkie09]

NO NO NO on the sauna suit bro. Its only water weight and can really mess you up too. Forget it!
CS if you see him with one then its up to you to kick his ass!

lol, good advice....sauna suits are mainly used by boxers and wrestlers who need to drop a weigth class, its just water bro and not worth putting your body through the stress, I used to used one of those things It's like torture lol

 

[dmk777]

LOL you guys both totally rock! I swear your brothers by a differnt mother.
Kev CS has your back and he is doing right by you bro. You just keep listening to him and youll be golden.
Good luck bro and best regards.

Lol I love this brothers by a different mother !!
Agreed you guys have a great friendship you both work really well together I wish I had a training partner as passionate and hardworking!