Panntastic voyage

[panntastic]

May aswell jump on this too
Pictures are posted lets have some fun

[Papa Smurf]

My money is on you my young friend......................

Lets post some weeklys to keep the motavation going.....................

I need someone to talk some smack about my chicken legs!!!!!

[Tron3219]

I need someone to talk some smack about my chicken legs!!!!!

U too huh? Lol

-TroN-

[Papa Smurf]

U too huh? Lol

-TroN-

Lookatem They sould be covered in flour and fried!!!!!

[panntastic]

Lookatem They sould be covered in flour and fried!!!!!

Mmmmm chicken
And don't waste your money on me have you seen Tron lads a unit

[Tron3219]

Mmmmm chicken
And don't waste your money on me have you seen Tron lads a unit

Haha u don't have to resort to flattery to get in my pants pann!

-TroN-

[Papa Smurf]

Mmmmm chicken
And don't waste your money on me have you seen Tron lads a unit

Yea I saw!! Tron is going have to find some good HGH if he is going improve on that bod!!!

[Tron3219]

Yea I saw!! Tron is going have to find some good HGH if he is going improve on that bod!!!

Naaaah I still have plenty of wiggle room with aas. I'll prolly b starting igf-1lr3 in the near future along with implementing ghrp2/mod 1-29. I'm scared of buying hgh, don't know what's real and what's not.

-TroN-

[panntastic]

That's why I homebrew aas no way am I buying crap in a vile

[Tron3219]

That's why I homebrew aas no way am I buying crap in a vile

Agreed...plus...soooooo much cheaper and more fun

-TroN-

[MickeyKnox]

Im so jealous of your ability to successfully home brew.

Good luck man.

[bdos]

Good luck panntastic.

[GirlyGymRat]

Good luck and have some fun with this!!!

[Back In Black]

Good luck Pann

[Papa Smurf]

Morning Pann..................could have used you at the bar Friday night.................................

[kelkel]

Im so jealous of your ability to successfully home brew.

Good luck man.

X2. I'd blow something up or burn something down without question.

[panntastic]

X2. I'd blow something up or burn something down without question.

Hahahaha never its easy I bet my kids could do it lol

[panntastic]

Morning Pann..................could have used you at the bar Friday night.................................

Mate was thinking same about you
Had the all famous
" do you know who I am"
By couple New Zealand rugby players from the local agricultural college
I ****ing the that

Been having grief have you big fella?

[milky01623]

Pann the man

Dude your huge lol
What's your plan cut ?
Best of British to ya mate this is gonna be immense :-)

[panntastic]

Pann the man

Dude your huge lol
What's your plan cut ?
Best of British to ya mate this is gonna be immense :-)

Yeah just nice simple cut milky
Keeping it simple then if all goes well I'm going to use this 12 as the prime for a large blast and cruise

[milky01623]

Yeah just nice simple cut milky
Keeping it simple then if all goes well I'm going to use this 12 as the prime for a large blast and cruise

Sounds like a plan haha
I think I'm the only one without a plan well a solid one anyway :-)

[panntastic]

DAY 1:
Just left the gym and I'm still on the carpark because I'm shaking like a shitting dog!

Started off with 40 minutes fasted cardio (intervals) this morning at 6am after I have baby girl her morning bottle.

Trained back at the gym and decided on Marcus HIT approach and I'm now a convert
Although I know I'm going to be hurting tomorrow I feel good
I don't normally leave the gym shaking like this and my back feels really tight in my vest.

Feels good and a great start to this comp

Back training was as follows
5 minutes light warm up on x trainer followed by stretching

Deadlifts
2 warm up sets
1 set to failure with drops

T bar row
1 warm up set
2 feel sets to get into motion with good form
1 set to fail

1 arm db row
2 sets 8 reps
1 drop set

Pull ups to failure

I haven't felt so good after a gym session in ages
Really pushed it hard and fast loving it

[marcus300]

^^^^^^ LOOKING GOOD hard heavy and intense

[panntastic]

^^^^^^ LOOKING GOOD hard heavy and intense

Marcus I'm a reader of your diary and its seriously inspiring mate.
I thought why not
My god I feel so good now talk about endorphin release
It's given me a whole new feel good factor about this comp and its only day 1

[panntastic]

***DAY 2***
No fasted cardio this morning.
Got in from work at 3am so slept till 8am
Fed baby girl ate 6 egg whites and 2 whole eggs scrambled and headed for gym.

Chest today
Normally I do chest and triceps but since adapting Marcus' HIT approach there was nothing left in the tank for triceps.

5 minute warm up on cross trainer then stretching

Incline bench press
1 light warm up
2 feel sets
1 heavy set to failure with drop
(This killed me)

Db flat bench
1 feel set
1 heavy set almost to failure
1 very heavy with drop to failure

Cable cross over (high cable)
2 feel sets
1 set to fail no drop

Cable cross over (low cable)
Same as above

At this point I started to get a twinge in pec/delt tie in and decided to take it easy as this was my second day training with such high aggression.

Finished off with press ups till failure

Then headed over to treadmill and did 30 minutes on highest incline

Yet again feeling amazing and looking forward to seek g the results at end of comp

[Back In Black]

Deep tissue massage would be Very painful I wouldn't do it. It probably won't help.

Basically the fascia surrounding the muscle cant stretch enough when the muscle is expanding and builds up alot if pressure.

How old are your running shoes and what type are they? You've just started hitting cardio hard too? In all honesty mate by the end if the 12 weeks and you've dropped 20-49lbs that should help too.

[lovbyts]

Deep tissue massage would be Very painful I wouldn't do it. It probably won't help.

Basically the fascia surrounding the muscle cant stretch enough when the muscle is expanding and builds up alot if pressure.

How old are your running shoes and what type are they? You've just started hitting cardio hard too? In all honesty mate by the end if the 12 weeks and you've dropped 20-49lbs that should help too.

I guess it depends on your pain tolerance. I find it helps a lot with injuries. I have been going 1-2x a week for the last 6 weeks mostly for my shoulder and they dig in enough that leaves some good bruises the next day. My wife keeps claiming they look like hickeys. lol Yesterday they tought me how to grab and stretch the sternocleidomastoideus because it's to tight and they keep digging in under the shoulder blade. Most of the time they have to stop and ask if it hurts or not because I'm talking and forget to say anything. Yeah it hurts but mostly in a good way.

[panntastic]

Deep tissue massage would be Very painful I wouldn't do it. It probably won't help.

Basically the fascia surrounding the muscle cant stretch enough when the muscle is expanding and builds up alot if pressure.

How old are your running shoes and what type are they? You've just started hitting cardio hard too? In all honesty mate by the end if the 12 weeks and you've dropped 20-49lbs that should help too.

I have a pair 6 months old Nike something or other and a pair of new balance
Thanks for the advice buddy really appreciate it will hit the cross trainer for my main cardio source and when I can just go on brisk walks around the lanes get my leg used to it

[Papa Smurf]

Afternoon Pann !!!

Sounds like your squared away.......................Getting ready to head out to gym after a few carbs..................I got chest today as well (my fav)

New workout partner and new brutal routine..............

Talk at ya later tonite...............................if I survive it!!!

[panntastic]

Afternoon Pann !!!

Sounds like your squared away.......................Getting ready to head out to gym after a few carbs..................I got chest today as well (my fav)

New workout partner and new brutal routine..............

Talk at ya later tonite...............................if I survive it!!!

Go hard and strong big fella

[stpete]

Good Luck!!

Nice ink.

[panntastic]

Good Luck!!

Nice ink.

Thank you buddy and to you too

[krugerr]

Looking good there Pann! Good luck, and let me know if you're ever down my way again. We'll hit the gym.

[panntastic]

Looking good there Pann! Good luck, and let me know if you're ever down my way again. We'll hit the gym.

Cheers buddy
I want that chicken and sweet potato recipe
That chicken looked good as shit

[krugerr]

Cheers buddy
I want that chicken and sweet potato recipe
That chicken looked good as shit

The potatoe was just boiled, then mashed with salt&pepper, dash of milk and spoon of butter. The chicken was just diced and shoved into a hot pan, once it started to brown I sprinkled on a heavy dose of ASDA 'jerk seasoning'. It really was that simple!

The mash took a while though... it was only after I boiled the potatoes that I realised I had no 'masher' so I had to improvise with a spoon/fork!

[panntastic]

I have a masher and yet I always use a large fork lol weird.
The chicken made my mouth water looked juicy

[Tron3219]

I miss potatoes...hell I miss carbs...

-TroN-

[krugerr]

I have a masher and yet I always use a large fork lol weird.
The chicken made my mouth water looked juicy

The secret to this is....

I dont use supermarket chicken, I buy mine from 'Bookers' the wholesaler @ 10kg for £26. Its unbelievably juicy, no matter how you cook it. Fry the shit out of it and you still get a huicy chicken chunk!

[panntastic]

The secret to this is....

I dont use supermarket chicken, I buy mine from 'Bookers' the wholesaler @ 10kg for £26. Its unbelievably juicy, no matter how you cook it. Fry the shit out of it and you still get a huicy chicken chunk!

Finds bookers card
Gets in car
Lol

[krugerr]

Finds bookers card
Gets in car
Lol

If you're going, its the frozen stuff. It comes in Bronze, Silver and Gold ratings, I grab the Gold usually. Great tasting. Almonds are cheap as hell there too!