Road to the BNBF Welsh Qualifiers 2011 - Progess Journal

Those do sound pretty damn good

Looks like you've leaned out a fair bit in a week. Keep up the good work.

Looking good Steedie you can definitely tell you have lost some weight because you look a little thinner through the middle. Keep it up!

Looking good mate. Don't expect massive changes over night. Usually if you're getting lighter but don't look any different it'll be coming off places you don't see often like your back and ass.

Yeah my ass got pretty huge over this bulk haha

Cheers though guys

Can't see the pics from work at the moment - but will still say, the cut is going to be hard work, but keep it up, the end results will be worth it!

I'm definitely trying these. Minus the paprika

If I have to eat another mashed sweet potato, I'll cry. Funnily enough, the only thing I'm not sick of eating is rice, just because its so easy

Steedie said:

Funnily enough, the only thing I'm not sick of eating is rice, just because its so easy

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I'm a massive fan of cous cous for that reason out the packet add in some boiling water and its ready to roll in less than 5mins

Steedie that's more or less how I make them, just with chilli instead of paprika. Although, the paprika wouldn't hurt surely?

Hey sweet potato mashed tastes good! Although Id agree baking them does taste better, can throw in some butternut squash and mix it too (well, you probably cant but normally can).

I'm also a big fan of easy cook couscous.

tom_e said:

I'm a massive fan of cous cous for that reason out the packet add in some boiling water and its ready to roll in less than 5mins

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Cous cous is amazing! Love the stuff but haven't had it in ages! Great for whacking into salads and eating cold.

Monday 7th February - Shoulders/Traps
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Standing Lateral Raise 2x50 (7kg, 7kg)
Seated DB Press 4x8 (22kg, 24kg, 26kg, 26kg)
Single Arm Cable Raises 3x12 (15kg, 15kg, 15kg)
Standing Front Raises 3x12 (14kg, 14kg, 14kg)
Lying DB Rear Delt Raises 3x10 (16kg, 18kg, 18kg)
Seated BB Press 2x8 (70kg, 70kg)
BB Shrugs 4x12 (80kg, 90kg, 100kg, 100kg)

Tuesday 8th February - Legs
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Leg Extension 1x12 1x50 (50kg, 40kg)
Back Squats 4x8 (100kg, 110kg, 110kg, 100kg)
Front Squats 2x8 (70kg, 70kg)
Leg Press 4x10 (200kg, 200kg, 200kg, 200kg)
Hamstring Curls 3x12 (50kg, 50kg, 50kg)
Leg Extension 21s 2x (35kg, 35kg)
Calf Raises 3x20 (120kg, 150kg, 150kg)

Thursday 10th February - Chest/Tris
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Incline DB Press 5x10 (22kg, 22kg, 30kg, 30kg, 30kg)
Incline Smith Press 4x10 (75kg, 75kg, 75kg, 75kg)
Flat Bench Press 3x8 (60kg, 70kg, 70kg)
DB Flies 3x10 (18kg, 18kg, 18kg)
Cable Pushdowns 5x12 (25kg, 25kg, 35kg, 35kg)
Skull Crushers 3x12 (30kg, 30kg)
Closegrip Bench Press 2x25 (30kg, 30kg)

Friday 11th February- Back/Bis
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
5 minute bike
Bent Over Rows 4x10 (70kg, 70kg, 70kg, 70kg)
One Arm Rows 3x8 (24kg, 24kg, 24kg)
Lat Pulldowns 5x10 (55kg, 55kg, 55kg, 70kg, 70kg)
TBar Rows 3x10 (40kg, 50kg, 70kg)
Seated Cable Rows 4x10 (55kg, 65kg, 65kg, 65kg)
Standing Alternate DB Curls 3x8 (16kg, 16kg, 14kg)
Seated Hammer Curls 3x8 (20kg, 20kg, 22kg)
Cable Curls (3x10 1x8) (20kg, 20kg, 25kg, 25kg)

First week in about 6 months training I haven't done deadlifts. If I'm honest it's because I simply couldn't be bothered today, waiting around for the bar and a busy gym meant I'd much rather just continue and do other exercises which meant I wouldn't be waiting around

Still upping the weights on a lot of exercises, feel a bit more energetic and doing cardio still (20 minute runs). Yesterday I ran around town in the pouring rain, got some weird looks, but I really enjoyed it, especially as I had the Rocky soundtrack on too

Weight end of week 2: 91kg (-1.8kg)

Quite a big drop again weight wise, but I expect it to steady off more and more as I go on

Big one week loss in your progress pics!

It'll be when you gt sub 15 things slow down noticeably.

End of week 2 then guys, belly is a bit bloated, don't know why, probably drank a lot just before but other than it's going ok. I'm definitely noticing my love handles going, and my bum is shrinking loads but other than that, not a lot of movement

Its almost pointless posting legs as I can't ever tense them they just look normal so I won't ever be able to show progress until Rob teaches me the proper poses and helps me learn how








End of Week 1
End Of Off Season 30/01/11

I can certainly see a difference. How much do you weigh now?

Just under 91kg now

What do you expect to come in around and how long have you got?

Well Rob originally wanted me to get down to 71kg to make the lightweight class, but I honestly don't think I'll make that. I mean sure I've got a lot of fat left but 20kg worth?

Which is why I'm going for the novice class, which means I won't have to worry about meeting any weight requirements

17 weeks left matey

I'd be dazzled if you could get down to 71kg! You don't look above 19-20% to me so at 200lbs that'd only give you 40lbs of body fat.

I'd have thought maybe 13 - 14 kilo considering you'll obviously lose a little lbm as well.

Still what do I know.

If I fell in at high 70's or 80, I could in theory go for the middleweight class and hopefully be competitive, but I still think the novice class is the way to go