@ Fa Kin Su Pah, trance_fan and the Gym Squad

well this week, from monday:

Monday - Heavy/Intensive Weights (Focus: Chest + Back)
Tuesday - Boxerfit
Wednesday - Heavy/Intensive Weights (Focus: Legs, bi's + Tri's)
Thursday - Cardio/Less Intensive Weights done in a circuit (weights focus: Shoulders & Chest + Grip work);

*5 minute warm up (stretch and slow jog)

*Lat Raises x 3
*Shoulder Press x 3
*Fly's x 3

*15 minute running (4 fast/moderate jog into 1 minute sprint x 3)

*10 minute X-trainer, on a auto setting which i pick at random.

*Sit ups, oblique situps, crunches and leg raises

*5 minutes hammering the Bike (1 slow, 1 fast, 2 slightly faster/intensive than the slower minute)

*Bent Over row x 3
*Chest Press x 3
*Cable Cross Diag Arm Raises x 3

5 minutes or so Grip Training.

*Bit more running, very low intensity - slowing down to walk then -

Bit swimming, front crawl - non intensive then going into puff mode and breast stroking it.

stretch, shower - job done, feeling good.

Today:

Same as above but the weights training was focused around my back and arms, keeping in the ab work - which i do every day anyway.

The Cardio stuff was the same, but i shuffled the order about a bit.

No Swimming either, because i didnt want to stink of chlorine/couldent be arsed.

- i did that schedule last week and from wednesday the week before.

I dont trust carb shakes, mainly because i've only started getting back into carbs off ready made recovery/protien shakes (the lonsdale ones) which actually seem to have made a difference.

you have to realise as well that i cut carbs a year tommorow - and coming down from 18.6/7 to 12 (dot on) by doing so has made me wary of them. i might be getting some carb shake, but i might just stick to the isolate and intake carbs from food only - it makes more sense (well to me anyway) but meh - see how next week goes i suppose.

your not a pound over 9 you skinny cunt

i couldent even comprehend how much weight i could put on in a week, my metabolic rate is wank - which, on the plus side means i'm an easy gainer - but also means i have to tread lightly on my eating.

yeah, you'll need to have a look at your eating for results.

however i've been a right fussy eater over the past year and everyones getting a bit sick of me now

ah whey cheers - i've took on board a few tips you've mentioned like, and i've upped the carb's before and carb's after ratio as well.

if i'm a wobbling mess by the end of next week you'll have to answer to me tho