Road to the BNBF Welsh Qualifiers 2011 - Progess Journal

Steedie · 1 Mar 2011 at 08:08

I had some of it last night it, not as nice tasting as the MP Bedtime Extreme, but still, didn't exactly taste bad, and any flavour is welcome these days

Steedie · 1 Mar 2011 at 19:11

Ugh

First cold of the diet. I've had that "here comes a cold" feeling for a week or so now, think my body is missing some of the vitamins and other stuff I'm not getting now. Feel like utter garbage today

Still, battled on and managed a big legs day, could only manage 2 sets of back squats as my knee was in agony (no idea why? only hurt during those) but front squats were fine so did 4 sets of those

The more I look at my new progress pictures, especially my front shot, I'm starting to see a difference. I just want those abs to start coming in

I have no idea any more what BF% I am now

Steedie · 7 Mar 2011 at 17:08

Monday 27th February - Shoulders/Traps
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Seated DB Press 5x8 (26kg, 26kg, 28kg, 28kg, 28kg)
Single Arm Cable Raises 3x12 (15kg, 17.5kg, 20kg)
Standing Front Raises 3x12 (14kg, 14kg, 14kg)
Seated BB Press Behind Head 3x8 (60kg, 60kg, 70kg)
Lying DB Rear Delt Raises 3x10 (16kg, 18kg, 18kg)
BB Shrugs 4x12 (90kg, 90kg, 100kg, 100kg)

Tuesday 28th February - Legs
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Back Squats 4x8 (100kg, 110kg)
Front Squats 4x8 (80kg, 80kg, 80kg, 80kg)
Hamstring Curls 3x12 (55kg, 55kg, 55kg)
Leg Extension 3x12 (50kg, 50kg, 50kg)
Leg Extension 21s 2x (40kg, 40kg)
Leg Press 5x10 (200kg, 200kg, 200kg, 200kg, 200kg)
BB Lunges 2x8 (20kg, 20kg)
Calf Raises 3x20 (150kg, 170kg, 170kg)

Thursday 1st March - Chest/Tris
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Incline DB Press 5x10 (28kg, 28kg, 35kg, 35kg, 35kg)
Incline Smith Press 4x10 (75kg, 75kg, 75kg, 75kg)
Flat Bench Press 3x8 (70kg, 70kg, 70kg)
Incline Flies 3x10 (14kg, 16kg, 16kg)
Cable Pushdowns 3x15 2x10 (30kg, 30kg, 35kg, 27.5kg, 25kg)
Skullcrushers 3x12 (30kg, 30kg, 32.5kg)
Closegrip Bench Press 1x25 (30kg)

Friday 2nd March - 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 5x10 (70kg, 70kg, 70kg, 70kg, 70kg)
Deadlifts 5x6 (100kg, 100kg, 100kg, 100kg 100kg)
Lat Pulldowns 5x10 (55kg, 55kg, 55kg, 70kg, 70kg)
TBar Rows 3x10 (60kg, 60kg, 70kg)
Bar Curls 3x10 (30kg, 35kg, 35kg)
Lying Cable Curls 3x12 (25kg, 30kg, 30kg)
Standing Hammer Curls 3x8 (14kg, 14kg, 12kg)

Sorry for the late update this week, last week was good

End weight: 86kg (-1kg)

Steedie · 7 Mar 2011 at 17:13

Progress is slowing down now, making it pretty tough when I get pee'd off with food

I just can't see the changes now but I think that's because I see myself every day, and I'm probably expecting too much

Sorry for the rubbish legs shot, camera was playing up

Face was a bit red here lol so blanked it out

End of Week 4
End of Week 3
End of Week 2
End of Week 1
End Of Off Season 30/01/11

BennyC · 7 Mar 2011 at 18:16

Massive change in comparison to week 1 mate.

Steedie · 7 Mar 2011 at 18:39

Cheers mate

I don't know if maybe I'm expecting too much. And I guess it's difficult for me to see the changes, but yeah looking at the end of off season photos compared to now, it is different, just wondering if it's the sort of progress I should have made or should I be looking better by now

BennyC · 7 Mar 2011 at 18:44

You'll have to ask Rob that. I can't recall if your diet/cardio is putting you into a deficit or is actually very low yet?

A lot has come of your back and you can see this by the definition down the middle of your back right to your waistband.

Steedie · 11 Mar 2011 at 18:24

Monday 7th March - Shoulders/Traps
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Seated Lateral Raise 4x8 (12.5kg, 14kg, 14kg, 14kg)
Seated BB Press 5x8 (40kg, 40kg, 50kg, 50kg, 60kg)
Single Arm Cable Raises 3x12 (15kg, 17.5kg, 20kg)
Standing Front Raises 3x12 (14kg, 14kg, 14kg)
Seated BB Press Behind Head 3x8 (60kg, 60kg, 70kg)
Lying DB Rear Delt Raises 3x10 (16kg, 18kg, 18kg)
BB Shrugs 4x12 (90kg, 90kg, 100kg, 100kg)

Tuesday 8th March - Legs
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Leg Press 5x10 (200kg, 200kg, 200kg, 200kg, 200kg)
Leg Extension 3x12 (50kg, 50kg, 50kg)
Back Squats 3x8 1x6 (100kg, 110kg, 110kg, 110kg)
Front Squats 4x8 (80kg, 80kg, 80kg, 80kg)
Hamstring Curls 3x12 (65kg, 65kg, 65kg)
BB Lunges 2x8 (20kg, 20kg)
Calf Raises 3x20 (150kg, 170kg, 170kg)

Thursday 10th March - Chest/Tris
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Incline DB Press 5x10 (28kg, 28kg, 35kg, 35kg, 35kg)
Incline Smith Press 4x10 (80kg, 80kg, 80kg, 80kg)
Flat Bench Press 3x8 (70kg, 70kg, 70kg)
Pec Deck 3x10 (50kg, 60kg, 60kg)
Cable Pushdowns 3x15 2x10 (30kg, 30kg, 35kg, 27.5kg, 25kg)
Skullcrushers 3x12 (30kg, 30kg, 32.5kg)
Incline Overhead Extensions 2x12 (25kg, 25kg)

Friday 11th March - Back/Bis
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Deadlifts 5x6 (100kg, 110kg, 110kg, 110kg 110kg)
Bent Over Rows 5x10 (70kg, 70kg, 70kg, 70kg, 60kg)
TBar Rows 4x10 (60kg, 60kg, 60kg, 70kg)
Lat Pulldowns 5x10 (55kg, 55kg, 55kg, 70kg, 70kg)
Bar Curls 3x10 (30kg, 35kg, 35kg)
Lying Cable Curls 3x12 (30kg, 35kg, 35kg)
Standing Hammer Curls 3x8 (14kg, 14kg, 12kg)

Strong week this week on the main lifts, I'm so glad my strength hasn't started going yet and is still improving in areas.

Weight has been noticeable this week, have faint abs now when relaxed. I know that means nothing in the long run but to me it's finally a good indication that the fat is shifting. Legs are continuing to improve also

Weight: 84.8 (-1.2kg)

icecold · 11 Mar 2011 at 18:54

Seems like you're doing really well mate, keep going!

Steedie · 12 Mar 2011 at 11:22

I woke up this morning and looked at myself in the mirror and I think I'm at that stage where I've lost enough weight that I don't look terrible anymore, but I'm not cut enough for the definition to properly come through yet so I just look small basically, well to me anyway

Really bugging me

toxic · 12 Mar 2011 at 13:46

Steedie said:
I woke up this morning and looked at myself in the mirror and I think I'm at that stage where I've lost enough weight that I don't look terrible anymore, but I'm not cut enough for the definition to properly come through yet so I just look small basically, well to me anyway

Really bugging me

I get that also mate..when I decide to cut a bit i give up after a couple of weeks cos I feel skinny even at 78-79Kg @ 5Ft 5" . Its a crap feeling when you put so much effort and time into training.
Keep on trucking though!

LiE · 12 Mar 2011 at 15:03

Stick at mate, it's hard at times. Been training hard for the past 2 months and I've gone from 12.4st to 12.6st even with everything strict. I just keep telling myself 'imagine how you'd look if you didn't train'.

Djdom56 · 12 Mar 2011 at 15:06

Yeah look at the changes you have made so far, it won't be long at all until you are where you want to be. It's obvious you are making vast improvements so keep it up

Steedie · 14 Mar 2011 at 17:47

End of Week 5
End of Week 4
End of Week 3
End of Week 2
End of Week 1
End Of Off Season 30/01/11

toxic · 14 Mar 2011 at 17:54

some difference now man...front and back shots look good! Bi's and shoulders certainly showing more. How many cals you eating daily?

Steedie · 14 Mar 2011 at 17:57

Cheers mate

2100 a day at the moment, last week lowered the carbs a bit

My biceps look rubbish in these pictures

I know my left arm doesn't peak as much but it looks so much smaller than when I'm checking myself out

Djdom56 · 14 Mar 2011 at 18:21

Looking good Steedie. How has your diet changed from the one a few pages back?

Steedie · 14 Mar 2011 at 18:23

Less rice per portion. No sweet potato now, replaced with rice as the sp just made me feel so ill all the time

Other than that, not changed a lot

Steedie · 15 Mar 2011 at 17:07

14 weeks to go!

Freefaller · 15 Mar 2011 at 17:57

Back is looking solid.