Road to the BNBF Welsh Qualifiers 2011 - Progess Journal

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 :p I have no idea any more what BF% I am now
 
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)
 
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 :(

IMG_1973.jpg


IMG_1978.jpg

Face was a bit red here lol so blanked it out :p

IMG_1970.jpg


IMG_1976.jpg



End of Week 4
End of Week 3
End of Week 2
End of Week 1
End Of Off Season 30/01/11
 
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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
 
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.
 
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)
 
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 :(
 
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 :(
Click to expand...

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!
 
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'.
 
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 :)
 
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 :p
 
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