Fortitude Training – Loading Day 2 – Slow Day At The Office…

1980 laugh zane

Slow Day At The Office….

sikh cunt 2

Q. What do you call an Indian Bodybuilder from Punjab?

A  A Sikh cunt.

How many bodybuilders does it take to change a lightbulb?

Six. One bodybuilder to screw in the bulb, two to spot him either side, and three others to watch and say, “Dude, you look fuckin’ huge in that light!”

Q. How many Bikini Facebook/Instagram chicks does it take to change a lightbulb?

A. One, she just puts the bulb in and waits for the world to revolve around her.

Gold’s Gym was robbed last week…that’s the last time they recommend free weights….

 

I got nothing today….

Training

franco strongman

Upper Body Loading (6-12 reps, 2nd set to failure)
Lower Body Pump sets – (15-25 reps)

Incline Bench Press – 110kg x 10 x 1
Incline Flyes – 26kg x 15 x 1

Incline Bench Press 120kg x 4 x 1
Drop set – Incline Bench Press – 100kg x 10 x 1

Smith Machine Shoulder Press – 100kg x 10
Lateral Raises – 20kg x 15 x 1

Smith Machine Shoulder Press – 100kg x 12
Lateral Raises – 20kg x 15 x 1
Drop Set – 12kg x 20

Hack Squats – 80kg x 25 x 1
Leg Curls – 95kg x 8

Lunges – 26kg x 25 per leg
1 Leg Bulgarian Squats – BW x 30 x 1

Seated Calf Raises – 30kg x 25 x 2
Tibia Calf Raises – BW x 30 x 2

chaling

Diet

Pretty much a repeat of the previous day, but I change the soups around. Eating the rainbow when it’s in liquid form is a much easier way of super-infusing your body with massive doses of nutrients and fibre.

Meal One (Around 1pm)
200gm chicken
Brocoli Soup
4 spinach pancakes – (500g spinach, 1 egg, 1/4 oats shredded into breadcrumbs, 1/4 cup lite shredded cheese)
4 tsp Chobani 0.5% yoghurt

Meal Two (Around 3:00pm)
3 egg whites
10g of Almond Spread
1 Scoop Vitargo
1 Scoop Peptopro

Meal Three (Around 5:30-6pm)
200gm chicken
Mushroom, Onion and Garlic Soup
4 spinach pancakes with 4 tsp Chobani 0.5% yoghurt

Protein – 158g
Carbs – 137g
Fat – 36g
Calories – 1557

36% Carbs
22% Fat
42% Protein

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