Back In Black - I'm Just Makin' My Play

[Back In Black]

My Mrs got up 10am that morning but she had a shit week at work. I think the extra days rest meant that my eventual workout was better than it would have been.

Yes, like cocktail sauce, I don't like horseradish though. A bit of chilli is a good idea RC, I'll try it.

Potato farls - boil and mash 4 medium potatoes whilst still warm stir in a quarter cup all purpose flour and a little salt and a tablespoon of butter. Form a dough and tip out and knead on a floured surface (it should be sticky). Use a floured rolling pin and flatten into a square approx 1/4 inch thick. I cut mine into 1/4's and cook in a flat bottomed floured (not oil) pan until evenly browned. Serve immediately or toast when cold at a later time.

[Back In Black]

New daily macro's for week 3

Pro - 300
Carbs - 290
Fat - 50

Total cals - 2800
Macro split - 42.7/41.3/16 (p/c/f)

[Capebuffalo]

You lift today? Lets hear about it.

[Back In Black]

You lift today? Lets hear about it.

Delts and triceps. My least favourite body parts to train. I'd rather train abs. So I did those too!

I'm pleased the hedonistic diet debauchery of the weekend is over.

[Back In Black]

Forgot to mention, all the Choctaw has made my arms grow by a half inch since the start if the competition. They are now a whopping 12.2 inches

[Capebuffalo]

Forgot to mention, all the Choctaw has made my arms grow by a half inch since the start if the competition. They are now a whopping 12.2 inches

Choctaw??? That's an Indian tribe who support gambling enterprises..

[Back In Black]

Dammit, chocolate!

[Papa Smurf]

Dammit, chocolate!

awwwwwwhhhhhhhhhhhhhhhhhh Chocolate!!!!!!!!!! Was it Dark, Milk, or White? any sprinkles on it or just plain pure silky smooth, melt in mouth CHOCOLATE!!!!

[bikeral]

Mr Black! Good luck buddy. Kill it bro.

[Back In Black]

awwwwwwhhhhhhhhhhhhhhhhhh Chocolate!!!!!!!!!! Was it Dark, Milk, or White? any sprinkles on it or just plain pure silky smooth, melt in mouth CHOCOLATE!!!!

Milk AND white. Full if nuts and caramel goodness too

[Back In Black]

Mr Black! Good luck buddy. Kill it bro.

Thanks Al. Wheels day today, my favourite

[Back In Black]

Legs done. Incorporated rest pause on my leg presses for the first time. I think I may like my leg workouts even more.

I may have to adjust my expectations for this completion and my goals, slightly.

[warmouth]

What is a typical legs day for you? I feel they are the hardest for me to get to grow. And your hours are off! Great log by the way!

[Back In Black]

Typical is

45degree leg press
Vertical (lying) leg press
Lying hamstring curls
Leg extensions
Romanian deadlifts
Split squats

I have historic back issues so I choose not to do regular squats or regular deadlifts any more.

I find that varying my rep ranges (8-15) is best for me rather than sticking a specific shorter rep range. If you haven't done higher rep work for your quads you should try it. If you have a hex/trap bar you should try that for deadlifts on back day, it's a very 'leg heavy' move.

[warmouth]

I have to try something new. With my back problems(buldging disc, arthritis, and scoliosis) I have a hard time with big, heavy compound movements. I get them done, but I feel it for days. And when a disc starts slipping, Im down for weeks.

[Back In Black]

The hex/trap bar is very back friendly for most people but hardly any gyms have one or the other. Can you not do a leg press even?

[Papa Smurf]

Hey BIB

Just checking in.....................see how things are going?

[GirlyGymRat]

Milk AND white. Full if nuts and caramel goodness too

So you are bulking to win this!!!!

[Back In Black]

Hey BIB

Just checking in.....................see how things are going?

Hey Papa, I'm gunning for all, young, old and the ladies

[Back In Black]

So you are bulking to win this!!!!

The beauty of a bulk, a few dirty calories don't really matter

[Papa Smurf]

Hey Papa, I'm gunning for all, young, old and the ladies

GOOD to HEAR............. MERCY is for the WEAK!!!!!!!!!!!!

You want hear me using age as an excuse, IF, I take an ass whoopin.......................

[Back In Black]

Midweek weigh in 189.5lbs. Happy with that 8lb gain so far especially as I think I am also looking leaner (in the right light).

Back and biceps done, great workout, usual cardio.

Have some rather annoying PIP in my right quad but all good other than that

[Papa Smurf]

Good morning BIB Congrats on the gains

For the PIP.............just get her to rub it until the swellen goes down.............

[Back In Black]

Good morning BIB Congrats on the gains

For the PIP.............just get her to rub it until the swellen goes down.............

Ha ha, she'd have a fit if she knew what my 'supplementation' was.

Besides, she hasn't rubbed any part of me in years

[krugerr]

Besides, she hasn't rubbed any part of me in years

If you want me to come up and train with you, and then help with 'rubs' I can do any day this week... All it's going to cost you is two years worth of cycles, and 30kg chicken a month! Kthanks

[bdos]

If you want me to come up and train with you, and then help with 'rubs' I can do any day this week... All it's going to cost you is two years worth of cycles, and 30kg chicken a month! Kthanks

Sounds like another euro situation waiting to happen.

[twitz]

Midweek weigh in 189.5lbs. Happy with that 8lb gain so far especially as I think I am also looking leaner (in the right light).

Back and biceps done, great workout, usual cardio.

Have some rather annoying PIP in my right quad but all good other than that

Nice to hear it's going well! Great gains so far

This is probably a silly thought, but I roll on a lacrosse ball to help with old scar tissues/knots... Could you rub your quad with that and help loosen it up? Sorry if that sounds totally bizarre, I have never had to deal with
PIP, just a thought...

[Back In Black]

Nice to hear it's going well! Great gains so far

This is probably a silly thought, but I roll on a lacrosse ball to help with old scar tissues/knots... Could you rub your quad with that and help loosen it up? Sorry if that sounds totally bizarre, I have never had to deal with
PIP, just a thought...

Thanks Twitz, I've used tennis and golf balls (for glutes) for old scar tissue but this PIP is far too fresh and sore to apply any pressure. I wasn't ever going to do quads and I don't think I will again!!!!

Chest, calves and abs today. Out the door in 5 minutes

[Back In Black]

Sounds like another euro situation waiting to happen.

Euro offered to pay for a first class flight to Oz to rub me, that makes Krugerr's 'offer' even less appealing

[milky01623]

Thanks Twitz, I've used tennis and golf balls (for glutes) for old scar tissue but this PIP is far too fresh and sore to apply any pressure. I wasn't ever going to do quads and I don't think I will again!!!!

Chest, calves and abs today. Out the door in 5 minutes

***** lol

[Back In Black]

Chest workout for some reason didn't have the same oomph as last time but I either lifted more weight or did more reps than last time. Progress is progress

I now have to negotiate a weekend at my mums, particularly the food that normally goes with it!

[energizer bunny]

Chest workout for some reason didn't have the same oomph as last time but I either lifted more weight or did more reps than last time. Progress is progress

I now have to negotiate a weekend at my mums, particularly the food that normally goes with it!

so does that mean you are up north mate?

[Back In Black]

so does that mean you are up north mate?

Yes mate, near Durham. Bringing my little girl up for some family visits. I don't do them often enough. Apparently!

[energizer bunny]

Yes mate, near Durham. Bringing my little girl up for some family visits. I don't do them often enough. Apparently!

i was just over durham yesterday (working), nice historical place, the cathedral is good...........there is a fair on at durham this wknd, im sure your little girl would enjoy that.

[energizer bunny]

if you get a chance you should check out beamish museaum........if your into history,its great!...........keep away from Sunderland no good can from visiting there!! haha jK

[Back In Black]

if you get a chance you should check out beamish museaum........if your into history,its great!...........keep away from Sunderland no good can from visiting there!! haha jK

Ha ha, dirty Mackems

I went to beamish on a school trip about 30 years ago, I'll take my little one in a few years too, she's only 2 I think she would prefer the fair!

[Papa Smurf]

Morning BIB

[milky01623]

Ha ha, dirty Mackems

I went to beamish on a school trip about 30 years ago, I'll take my little one in a few years too, she's only 2 I think she would prefer the fair!

FTM
As the Geordies would say lol

[Back In Black]

Week 3 updated

[--->>405<<---]

Potato farls - boil and mash 4 medium potatoes whilst still warm stir in a quarter cup all purpose flour and a little salt and a tablespoon of butter. Form a dough and tip out and knead on a floured surface (it should be sticky). Use a floured rolling pin and flatten into a square approx 1/4 inch thick. I cut mine into 1/4's and cook in a flat bottomed floured (not oil) pan until evenly browned. Serve immediately or toast when cold at a later time.

well bib u actually cook the potatoes in a frying pan with flour?? ??