GHOSTrun

21/3/12 SQ Bar x 10 40kg x 10 70kg x 10 90kg x 10 120kg x 5 140kg x 6 145kg x 1 150kg x 1 155kg x 1 162.5kg x 1 (new PB) 100kg x 20 http://www.youtube.com/watch?v=aERcF1ouwWI

19/3/12 BP bar x 10 40kg x 10 60kg x 10 80kg x 10 80kg x 8 80kg x 7 80kg x 7 80kg x 5 RGBP 70kg x 7 70kg x 9 70kg x 8 CGBP 60kg x 10 60kg x 9 60kg x 5 Pullups 12,5 KB Side Lateral Raises 8kg x 10 8kg x 6 KB Rear Delt Raises 6kg x 10 6kg x 10 Front Plate Raises 25kg x 10 25kg x 6 KB Curls 14kg x 20

12/3/12 BP bar x 20 40kg x 10 60kg x 10 80kg x 10 80kg x 6 80kg x 6 80kg x 4 80kg x 6 RGBP 60kg x 10 60kg x 9 CGBP 60kg x 10 60kg x 10 Pullups 10,10 Side Lateral Raises (KB) 8kg x 10 8kg x 10 Rear Delt Raises (KB) 6kg x 10 6kg x 10 Front Plate Raises 25kg x 10 25kg x 10

Item: x4 Sard(Denzo) 550cc side feed injectors with collars and caps Location: Toowong, Brisbane Item Condition: Good, made 300hp on my SR20 Reason for Selling: Upgraded to Nismo 740cc's Price and Payment Conditions: $400, can post via courier free of charge through my work, insured and tracking number Contact Details: Michael - 0413504084 Extra Info: Bear escape method - You don't have to be able to outrun the bear, you just have to be faster than the guy behind you

it's weird, tries to auto focus n shit in video mode

29/2/12 SQ bar x 10 40kg x 10 70kg x 10 90kg x 5 140kg x 7 140kg x 6 140kg x 5 140kg x 5 140kg x 5 140kg x 4 140kg x 2 Box SQ (40cm box) 180kg x 4 Heart wasn't in it tonight, too tired and drained from work these last few weeks. Hit 75.2kg bw the other day but haven't been eating well because very busy at work and massive stress - projects approaching deadlines, little sleep. Hovering around 73-74kg. http://www.youtube.com/watch?v=w47b614G1kU http://www.youtube.com/watch?v=JaIAmqDRmQI

For me, spewing is a fitness thing. What I mean by that is, (and I never go on a treadmil or bike), the weights session is stressing your body past it's fitness level that it's going into survival mode which is to clear the stomach so blood flow can go to the muscles instead of being used in the stomach to digest food etc, in laemons terms. This may or may not be correct, or even remotely close to the mark /lol Re: recovery - you should be eating every 3hrs and trying for 8hrs sleep at night. You will go backwards until your body adapts to the workload and needs more stimulus. Just keep training.

Really enjoying banana flavour protein currently. I find it's much "lighter" than choc if that makes sense? I'm guessing it doesn't take much extra shit to make it taste like banana compared to choc because it's almost like drinking water where as the choc in the same brand is like a milkshake.

trains stopped running as well apparently

27/2/12 BP bar x 10 40kg x 10 60kg x 10 80kg x 8 80kg x 8 80kg x 6 80kg x 7 80kg x 6 RGBP 60kg x 10 60kg x 10 (GB) 60kg x 10 (GB) WGBP 70kg x 6 70kg x 6 70kg x 5 CGBP 70kg x 1 60kg x 8 60kg x 8 60kg x 7 KB Swings 40kg x 25 Pullups 5,5,5,5,5 KB Side Laterals 4kg x 20 4kg x 20 4kg x 20 KB Rear Delt Raises 4kg x 20 4kg x 20 4kg x 20

when you go balls out you should be getting 20 reps on at least the first half of sets. takes a lot of will power to do that shit more than once in a blue moon though haha.

I haven't, I've offered a better bang for buck solution (imo)

Get yourself a pair of kettlebells (start with 4kg - they're cheap, like $20 delivered from gymdirect.com.au), and do tabata thrusters (google it) in the morning before breakfast, and when you get home from work before dinner. For your lunch break gym session in 30minutes you could do: 2 sets of 20 rep squats, start with an empty bar, go all the way down till your hamstrings touch your calves to get the most out of it, add 2.5kg next session 2 sets of push press (google it), start with an empty bar, add 2.5kg next session 2 sets of pullups 2 sets of chinups 2 sets of dips dumbbell tabata thrusters (short rest times between sets and go straight onto the next exercise, personally wouldn't waste time on the biker or treadmill) your goal is to lose fat, not bodyweight -> You're currently 80kg, you lose 5kg of muscle, you're going to be even fatter than before, see what I mean? So you want to maintain or build muscle, and lose fat. Try to have at least 30g protein with every meal. Try and keep your carbs to unprocessed and complex ones (i.e. no fast food. brown rice, salad and vegetables = good etc). Snack on nuts and fruit. steak/chicken/fish for dinner. eggs for breakfast.

NRMA may be cheaper than JustCar but do they give you an agreed value? When I was shopping around I don't think they offered an agreed value which put me right off them.

Happy with the session but was short 11 reps from target volume.

22/2/12 SQ bar x 10 40kg x 10 70kg x 10 90kg x 5 137.5kg x 10 137.5kg x 8 137.5kg x 7 137.5kg x 6 137.5kg x 5 137.5kg x 3...was in the hole on no.4, came forward too much then both calves cramped at the same time, gently dumped the bar onto the pins and lay on the ground for the next 5 minutes in more pain then I can ever remember.

On a serious note though, one reason why it's good for a novice to do weights whilst they're trying to lose fat is that if they have no muscle they will have no shape once they've lost the fat and just look flat, kinda like the photo above. Muscle has shape, fat doesn't. Not saying you need to hit beefcake level 9000, just a good routine of medicore weights hitting a lot of different angles will go a long way to having a nice shape when you lean down. Running is great for the heart and endurance factor, if you love it keep doing it.

A grown male that weighs 47kg, has he got aids? /jks

17/2/12 BP bar x 20 40kg x 10 60kg x 10 80kg x 7 80kg x 6 80kg x 5 80kg x 6 80kg x 5 75kg x 6 75kg x 7 75kg x 5 75kg x 4 75kg x 5 CGBP 70kg x 5 70kg x 5 70kg x 5 70kg x 5 70kg x 5 60kg x 8 60kg x 8 60kg x 7 60kg x 7 60kg x 7

15/2/12 SQ bar x 10 40kg x 10 70kg x 10 90kg x 5 135kg x 10 135kg x 9 135kg x 7 135kg x 6 135kg x 6 135kg x 5 135kg x 5 135kg x 2

I hope that truck driver gets gaol time and has to repay the damage he caused. What a loser.

I might also be joining a Stepz 24/7 gym that's only a hundred meters down the road to go there on the odd days to do the ancillary work that PTC doesn't have that sort of equipment to cater for such as lat pulldown, cable row, dumbbells etc 13/2/12 BP bar x 20 40kg x 10 60kg x 10 80kg x 6 80kg x 6 80kg x 6 80kg x 6 80kg x 4 80kg x 3 60kg x 14 60kg x 12 60kg x 10 60kg x 11 60kg x 10 60kg x 10 60kg x 9 60kg x 5 CGBP 60kg x 7 60kg x 5 60kg x 6 Single Arm KB Row 32kg x 15 24kg x 18 24kg x 12 Pullups - 5 Chinups - 5 Front Plate Raises - 25kg x 10 KB Side Lateral Raises - 6kg x 10

?

^ oh sweet, will take a drive out there today

where in bris can i buy those mini shakers with the ball inside and they seal really well, screw on top? just checked out ADA Street but they don't have them