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 Training, Pictures and Progress Thread V3, If you have it, flaunt it baby

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shanecross
post Apr 28 2010, 09:18 AM

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From: Kuala Lumpur, Malaysia
QUOTE(olkooi @ Apr 28 2010, 10:06 AM)
spa with the sale girl?

Added on April 28, 2010, 9:13 amJust bought
Amino Nutrition Mega Whey 3kg for AUD80

    * CMF - chemical free cross flow micro-filtration
    * Instantised - easy mixing
    * Pre Digested Whey Protein

100% WPC + HWPI has been designed to assist the individual who requires a constant protein dietary supplement. This protein also supplies Hydrolyzed Whey Peptides for recovery requirements and growth responses. By combining HWPI and WPC Amino Nutrition is providing the individual with a constant protein feed. A moderate release protein such as HWPI + WPC Dominance allows the digestive system the opportunity to utilize all of the protein ingested. This protein is ideal for the busy person who is unable to feed their body protein continuously through the day.

    * CMF - chemical free cross flow micro-filtration
    * Instantised - easy mixing
    * Pre Digested Whey Protein

100% WPC + HWPI has been designed to assist the individual who requires a constant protein dietary supplement. This protein also supplies Hydrolyzed Whey Peptides for recovery requirements and growth responses. By combining HWPI and WPC Amino Nutrition is providing the individual with a constant protein feed. A moderate release protein such as HWPI + WPC Dominance allows the digestive system the opportunity to utilize all of the protein ingested. This protein is ideal for the busy person who is unable to feed their body protein continuously through the day.

Nutritional Information
  Per 30g Serve  Per 100g
Energy  108kcal  361kcal
Protein  24g  80g
Fat  1.97g  6.57g
Saturated Fat  0.45g  1.5g
Total Carbohydrate  1.5g  5g
Sugars  0.25g  5g
Calcium  0.25g  0.83g
Potassium  0.11g  0.38g
Sodium  0.05g  0.17g

Amino Profile (per 100g)
Isoleucine *^  5.19g  Threonine *  4.90g
Leucine *^  8.61g  Phenylalanine *  2.78g
Valine *^  4.92g  Alanine  3.79g
Histidine *  1.63g  Aspartic Acid  7.18g
Lysine *  6.13g  Cystine  1.36g
Arginine  2.40g  Glutamic Acid  15.93g
Tyrosine  2.84g  Serine  4.66g
Glycine  1.66g  Tryptophan *  1.30g
Methionine *  1.84g  Proline  2.88g

* Essential Amino Acid  ^ Branched Amino Acid
*
Hey buddy, you migh want to check out other stores for a better price for Whey. Whey in Australia is much cheaper than that.
shanecross
post Apr 30 2010, 03:34 PM

The Vibrator
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Senior Member
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From: Kuala Lumpur, Malaysia
QUOTE(olkooi @ Apr 30 2010, 03:03 PM)
Grow some balls and use the free weighs.
Assisted push up machine is only for girls.

You can do the morning push up. There is nothing wrong to start your day with some pushups.
When i have to do public speaking or presentation i will do 100-200 push up in the morning. Then, whey for breakfast. Keep me coming for the rest of the day.
*
yo bre, you're funny
shanecross
post May 12 2010, 06:57 PM

The Vibrator
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From: Kuala Lumpur, Malaysia
QUOTE(david890701 @ May 12 2010, 09:48 PM)
my god, i can hear him cry now. That is so harsh lol .
*
the ugly truth my friend. haha
shanecross
post Jun 4 2010, 02:08 PM

The Vibrator
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Senior Member
1,885 posts

Joined: Dec 2007
From: Kuala Lumpur, Malaysia
warm up set and work set
shanecross
post Jul 8 2010, 02:12 PM

The Vibrator
******
Senior Member
1,885 posts

Joined: Dec 2007
From: Kuala Lumpur, Malaysia
QUOTE(yeah_guyz @ Jul 8 2010, 04:25 PM)
Nice Nipple as always too Florian
*
awwwwwwww icon_idea.gif
shanecross
post Mar 12 2011, 08:23 PM

The Vibrator
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Joined: Dec 2007
From: Kuala Lumpur, Malaysia
Some progress throughout training. I started off in December 2007 hoping to get lean in 6 months and got a big slap on my face when there were no results. I practically spent the whole of 2008 - 2009 chasing santa claus, had no results at all. In 2009, I started learning how to train properly, learn a little bit about diet. But still then, I was doing nothing but some powerlifting work, until recently I got into my first equipped powerlifting competition in 2010, Nothing to brag about but yeah, that was it. Kept hitting the weights hard with PL work but I realized that it doesn't actually make you look better, deadlifting,squatting etc on a constant basis did make me fundamentally stronger but i never saw physical growth. Just a couple of months ago I decided to get on some BB work, hit the reps higher, moderate weights and also use more dumbbells, supersetting etc. Still experimenting though. Also started hitting the treadmill as well and incorporating other physical activities on my daily routine. Looking at trying to get fitter and leaner. Definitely need more fix on the physique side of things but I think I'll take things slowly, gain more mass (.5lbs - 1lb a month sounds good) and lose fat mass at the same time. Attached Image Attached Image Attached Image Attached Image Attached Image

This post has been edited by shanecross: Mar 12 2011, 08:33 PM
shanecross
post Mar 13 2011, 06:22 PM

The Vibrator
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Joined: Dec 2007
From: Kuala Lumpur, Malaysia
QUOTE(mikehuan @ Mar 13 2011, 08:35 PM)
very nice shane! great work there. mind telling whats your height and weight? from the looks of it i think i have the same body structure as you. possible to share your routine as well? tongue.gif
*
Hey man, I am about 167.5cm and I weigh about 70.5kg in the afternoon. Routine wise, I do alot of Sheiko work. So I practically squat alot of sets in one day (>13 sets). But then I moved on to Wendler 5,3,1 but I realised that Wendler is a short term programme and you can't exactly hammer through more maxes every 4 weeks. What I do now is I am actually trying to experiment and see if this routine I came up with works. It involves some superset, well not really sueprset but some volume work.

I do 5 sets of 8-10 reps of each exercise. I do cardio too in the morning.

Monday
Incline DB Press + Cable Fly (I do light on this because this movement requires some technique which I am still trying to learn)
Rope Cable Rows + Close Grip Pulldown
Bicep Work (Preacher curls + Regular Curls)
Ab Work

Wednesday

Dips 5 sets of 10 reps
Pullups 5 sets of 6-8 reps
Elevated Cable Row + either DB rows or Single arm BB row
Tricep work ( High reps on CGBP + Some other tricep work)

Friday

Deadlift/Squats (I rotate this, still experimenting)
Alternate Lunges + Leg Press
DB Stiff Leg/RDL + Hamstring work/Back Extension
Some calf work
Ab Work

My concern with this routine is the amount of workload. I might just go back to 5/3/1 because in a nutshell I am not familiar with BB routines.
shanecross
post Mar 13 2011, 08:15 PM

The Vibrator
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From: Kuala Lumpur, Malaysia
QUOTE(mikehuan @ Mar 13 2011, 10:52 PM)
thanks for the info shane, much appreciated. although, sheiko and 531 are powerlifter programmes right? hell, whatever works man. great job, gimme a year or two to try and reach your level  rclxub.gif
*
Not really. It depends on how you look at the program. I think the cardio helped alot. Diet and supplements too ! smile.gif Clean bulking is now going to be real tricky.
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