Road to the BNBF Welsh Qualifiers 2011 - Progess Journal

[Steedie]

Cheers big man

My front shot isn't as impressive looking at the moment, my upper arms seem to hold a lot more fat so hoping that comes out soon. And need my waist to come in more to get the proper effect of width.

Love handles

More to the point though, you back in the gym yet?

 

[Freefaller]

Not yet - just moved flat, so settling myself in. ETA next week (or this weekend).

 

[Buffman]

Good improvement in your back and a much less bloaty stomach. Hopefully in those 14 weeks you'll start shredding fat off .

Hows cardio/calories looking just now, and any changes expected in further weeks?

 

[Steedie]

Cardio is 10 minutes end of every weights session on the cross trainer, then 3 times a week I do 30 minutes cardio

Calories are around the 2200 mark, as I recently lowered the carbs. Will lower again as soon as weight slows down again

 

[KizZ]

Wow you actually look bigger now being leaner! How come?

 

[DanH84]

Wow you actually look bigger now being leaner! How come?

happens to pretty much everyone, your muscle definition showing through creates the illusion of size. He'll pretty much look bigger every set of pics now despite losing inches.

 

[Steedie]

Well noticed a sign at the gym this morning saying the scales have been recalibrated and that unfortunately they have been +/- 2kg out since the last calibration at Christmas last year.

So that either means I weighed 2kg more than I originally started, or my weight loss hasn't been as quick as I've been led to believe

Will be interesting when I weigh myself at the end of the week

 

[tom_e]

Surely your rate of loss wont have changed the weight might just be a bit out, its just an arbitrary number at the end of the day its obvious you're making some good progress

 

[Djdom56]

We found some scales at my gym that are accurate to 100g and are spot on. They were hidden in the cupboard for the boxing club . Makes a change from the ones that tell you a different weight each time

 

[Steedie]

Monday 14th March - Shoulders/Traps
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Seated DB Press 5x8 (22kg, 22kg, 28kg, 28kg, 28kg)
Standing Front Raises 3x12 (16kg, 16kg, 16kg)
Single Arm Cable Raises 3x12 (15kg, 17.5kg, 20kg)
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 15th 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 (70kg, 70kg, 70kg)
Back Squats 3x8 1x6 (110kg, 110kg, 110kg, 110kg)
Front Squats 2x8 (80kg, 80kg)
Hamstring Curls 3x12 (65kg, 65kg, 65kg)
BB Lunges 3x8 (20kg, 20kg, 25kg)
Calf Raises 3x20 (160kg, 180kg, 180kg)

Thursday 17th 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 (30kg, 30kg, 35kg, 35kg, 35kg)
Incline Smith Press 4x10 (80kg, 80kg, 80kg, 80kg)
Flat Bench Press 3x8 (70kg, 70kg, 70kg)
Incline Flies 3x10 (16kg, 20kg, 20kg)
Cable Pushdowns 3x15 2x10 (30kg, 30kg, 35kg, 27.5kg, 25kg)
Skullcrushers 3x12 (30kg, 30kg, 32.5kg)
Incline Overhead Extensions 2x12 (25kg, 25kg)

Friday 18th March - Back/Bis
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Deadlifts 5x6 (100kg, 120kg, 120kg, 120kg 100kg)
Bent Over Rows 5x10 (70kg, 70kg, 70kg, 70kg, 60kg)
TBar Rows 4x10 (70kg, 70kg, 70kg, 75kg)
Lat Pulldowns 5x10 (55kg, 55kg, 55kg, 70kg, 70kg)
Bar Curls 3x10 (35kg, 35kg, 35kg)
Lying Cable Curls 3x12 (35kg, 35kg, 40kg)
Standing Hammer Curls 3x8 (14kg, 14kg, 12kg)

Strength still seems to be there which is good.

New scales this week, and my weight is higher now because the previous scales weren't calibrated

Weight: 86.8

 

[Steedie]

Snore I want some big changes, it seems to be coming off everywhere but where I want it too Infact, comparing last weeks to this weeks, side by side, there is pretty much no changes what so ever

End of Week 6
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

 

[Djdom56]

Are you pouting in the top picture .

You look a bit thinner around the hips and there is a bit more ab definition

 

[Steedie]

No don't quite know what I'm doing, 'tis an amusing face though

 

[discobiscuits]

Hey just found this thread, looking good in the latest shots dude, think I can see ribs in the front pose. Gives me more inspiration to start training again, as a combination of work and uni at the same time has taken All my time. Good luck with the cut

 

[Steedie]

Hey guys

Sorry, haven't updated this in a while. I haven't been slacking off or cheating. Quite the contrary

I've lost 2.5kg since my last update, will post pics tonight

We are now into the half way stage, 10 weeks to go!

 

[KizZ]

Are those stretch marks on your biceps mate? Also your right arm looks a lot bigger than the left one on that photo for some reason!

 

[Steedie]

Yeah stretch marks

I know, my bicep peak on my right arm (photo left) is a lot better than my left. However measurement wise, there's only just less than 1/4" in it.

To be fair my rubbish posing doesn't help. But I've not wanted to change the poses for progress pics so it's a consistent feel all the way through and changes are easier to see

 

[BennyC]

Where are these latest pics then eh?!

 

[Steedie]

Ah Benny I am so sorry

I will get my pics up ASAP

 

[KizZ]

I've got some stretch marks there as well. They're a bit further down though. I've recently started applying coconut oil.