Road to the BNBF Welsh Qualifiers 2011 - Progess Journal

I've never neglected her for this. Infact I said I'd only ever go through with it if I had her blessing.

I've suspected she might suffer with depression these past few months. One minute she's happy as ever, talking about our future and what not, next minute it's doom and gloom and she's not sure she wants a relationship

Like you say though, bro's before ho's
 
I found some Taurine I used to use at my dads yesterday, about a year old. Thought with not sleeping very well this because, I'll try some of that as I remember it used to knock me out cold

Now I don't know if it was the 2 glasses of wine I had in the evening as well that mixed with it, but that Taurine gave me some very "sexual" dreams :eek: I slept like a baby but man, some of the dreams :eek:

Felt so much better this morning though, 10 hours sleep :)
 
Words cannot begin to describe the pain I've been in for the last hour

Legs day with Rob, and I think I must have annoyed him or something, because he put me through absolute agony

Leg Extensions 1x12, 1x15, 1x50 (30kg, 40kg, 25kg)
Back Squats 3x8 (50kg, 60kg, 60kg)
Front Squats 3x8 (50kg, 50kg, 50kg)
Leg Press 3x8 (160kg, 180kg, 200kg)
Leg Press Wide 1x8 (180kg)
Straight Leg Dead Lifts 1x8 (28kg) - Couldn't do this, my legs would collapse on themselves every time as he told me I need to bend my legs ever so slightly
Lunges 2x25

I still had hamstring curls to do, but I couldn't move, I actually couldn't get up. My legs were throbbing so bad, I've never experienced pain like it. It felt like insane cramp. So gutted I couldn't finish the work out, but I wouldn't have been able to give a good go at anything else. I know compared to some of the guys on here, the volume isn't much and the weights are quite low. But it's the constant pushing to keep form 100% perfect even when you're struggling that gets me and kills me

The leg press doesn't sound like much weight, but it's the first time I've used a leg press where you've been pushing almost upwards, the one in the gym I most train at is almost flat.
And he makes you come all the way back down until you're heels are pretty much touching your bum, and you're not allowed to lock out at the top so it's always tense

I felt so sick, lightheaded and everything. And I've got it all to look forward to next week :(
 
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Cheers B1C3P, trouble is I'm not actually putting on that much fat, I've never been below about 15% BF and always eaten a higher than maintenance diet so my body hasn't changed that much. The only thing I have noticed is my belly just seems a bit more bloated and I'm holding a bit more water.

I know that's the carbs, but I'm making really good gains from this diet and the macros set up how they are. I'm going to keep going with it until at least Christmas then maybe drop it for the 2-3 months in preparation for the contest diet

I was 90kg when I started, I'm now 92.5kg after 2 months, so not a massive difference. If I get to 95kg before Christmas, alarm bells will be ringing trust me, I don't want to give myself too hard a task with the fat loss
 
Monday 22nd November - Shoulders/Traps
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Seated BB Shoulder Press 5x8 (20kg, 30kg, 50kg, 50kg, 30kg)
Seated Side Raises 3x12 (12kg, 12kg, 12kg)
Standing Lateral Raise 3x12 (8kg, 12kg, 12kg)
Seated Barbell Press Behind Head 4x10 (BW, 40kg, 50kg, 50kg)
Lying DB Rear Delt Raises 3x8 (12.5kg, 12.5k, 12.5kg)
DB Shrugs 4x15 (30kg, 30kg, 30kg, 30kg) Superset
Smith Shrugs 2x10 underhand 2x10 overhand (60kg, 70kg, 70kg, 70kg)

Tuesday 23rd November - Legs
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
eg Extensions 1x12, 1x15, 1x50 (30kg, 40kg, 25kg)
Back Squats 3x8 (50kg, 60kg, 60kg)
Front Squats 3x8 (50kg, 50kg, 50kg)
Leg Press 3x8 (160kg, 180kg, 200kg)
Leg Press Wide 1x8 (180kg)
Straight Leg Dead Lifts 1x8 (28kg)
Lunges 2x25

Thursday 25th November - Chest/Tris
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Incline DB Press 5x10 (18kg, 24kg, 28kg, 26kg, 26kg)
High Incline BB Press 4x8 (BW, 40kg, 50kg, 50kg)
Bench Press Flat 3x10 (70kg, 70kg, 70kg)
Incline Flies 3x10 (12kg, 16kg, 16kg)
Dips 2x6 (BW, BW)
Cable Pushdowns 5x8 (25kg, 30kg, 35kg, 35kg, 25kg)
Kickbacks 2x10 (14kg, 14kg)

Friday 26th November - Back/Bis
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
5 minute bike
Bent Overrows on bench Overhand grip 2x8 (50kg, 50kg)
Bent Overrows on bench Underhand grip 1x8 (50kg)
Deadlifts 4x10 (60kg, 60kg, 70kg, 70kg)
One Arm Rows 3x6 (16kg, 24kg, 24kg)
T Bar Rows 4x8 (60kg, 70kg, 70kg, 70kg)
Standing Alternate Curls 3x8 (10kg, 12kg, 12kg)
Seated Hammer Curls 2x12 (14kg, 14kg)
Bar Curls with no rest period 3x20 (20kg, 15kg, 12.5kg)
Bar Curls with no rest period 3x15 (pausing after 5) (20kg, 15kg, 12.5kg)

Week with Rob, and it was awesome. Already reported on legs, that was the toughest day. Wednesday I almost asked for a wheelchair the doms were insane.

Monday and Thursday were good too, really pushed me and my pressing movements are improving massively. He's diagnosed I have very limited movement in my rotary cuff which is why I've struggled before doing a lot of shoulder exercises. But he said it's improved a lot since we've strengthened up areas that were previously lagging behind.

Back day was horrible, it was a great workout but my lower back was in such pain all the way through that it made all the other exercises really difficult to keep good form, especially T-Bar rows. As my back always wants to arch out rather than flatten
The bar curls at the end, doing a set of 60, as that's essentially what I was doing with no rest, finish with one weight he'd pass the next, never has 12.5kg felt so close to a tonne. The pump was immense though, but even now my arms feel huge

Also we decided to drop my carbs from 320g to 290g. Try and ease the bloated belly look. Other than that diet remains the same.

I've booked a legs day with him next week, god knows why I want to go through that again but I did. And then another full week with him the week after. December is full steam ahead all the way

Ain't nuttin' but a peanut!
 
Cheers Benny I'll give those a go

Side lateral raises is one exercise in particular I find difficult. My arms just can't go up as high as they should, past a certain point I'm moving with my elbow rather than my shoulder

But I've noticed the improvement, and hopefully adding these will improve it further

Feel pretty sore today. Might treat myself to a Nandos tonight

Yeah buddy!
 
Woke up with a rather nasty cold this morning! Rubbish!

I'm dosed up to the eyeballs on drugs and ready for shoulders

Had a pretty rubbish day eating yesterday, missed a couple of meals due to being on a date :) so won't worry too much. But still, worrying when you're thinking about missing a meal when you have pasty sat in front of you
 
Yeah, since breaking up with my girlfriend I've been on dates with a few girls, which is crazy for me as I'm not used to it. But I'm finding I'm getting approached a lot more when I'm out now and getting a lot more attention. Whether or not it's just a lucky patch, either way I'm enjoying it! ;)

It's really helping me get my confidence back, and it's making me think that maybe breaking up was actually a good thing
 
Did free weight squats yesterday, for the first time ever

It felt so much more comfortable and a more natural movement. Just a shame I can only ever do them in Robs gym, mine has no rack, only a smith machine :(
 
Monday 6th December - Shoulders/Traps
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Seated BB Shoulder Press 4x10 (30kg, 30kg, 50kg, 50kg)
Seated Side Raises 3x12 (12kg, 12kg, 12kg)
Standing Lateral Raise 3x12 (10kg, 12kg, 12kg)
Seated Barbell Press Behind Head 4x10 (40, 40kg, 50kg, 60kg)
Lying DB Rear Delt Raises 3x8 (12.5kg, 12.5k, 12.5kg)
Seated Shrugs 4x12 (24kg, 24kg, 24kg, 26kg) Superset
Smith Shrugs 2x10 underhand 2x10 overhand (70kg, 80kg, 70kg, 70kg)

Tuesday 7th December - Legs
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Hamstring Curls 2x12, 2x20 (25kg, 25kg, 30kg, 30kg)
Dunno what it's called but like a back hyperextension but using the hamstrings 3x15
Front Squats (Freeweight, first time ever) 3x12 (50kg, 50kg, 50kg)
Leg Press Single Leg 3x8 (120kg, 120kg, 140kg)
Leg Press 1x12 (200kg)
Lunges 2x25
Leg Extension 21's 2x (20kg, 20kg)

Thursday 9th December - Chest/Tris
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Incline DB Press 5x10 (24kg, 24kg, 24kg, 26kg, 26kg)
High Incline BB Press 4x8 (20kg, 40kg, 50kg, 50kg)
Bench Press Flat 3x10 (70kg, 70kg, 70kg)
Pec Deck 3x10 (55kg, 55kg, 57.5kg)
Dips 3x8 (BW, BW)
Cable Pushdowns 5x8 (25kg, 30kg, 30kg, 30kg, 30kg)
Skullcrushers 3x10 (25kg, 25kg, 25kg)

Friday 10th December - Back/Bis
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
5 minute bike
Deadlifts 5x5 (100kg, 110kg, 110kg, 100kg, 100kg)
Bent Overrows on bench Overhand grip 2x8 (50kg, 50kg)
Bent Overrows on bench Underhand grip 1x8 (50kg)
T Bar Rows 5x10 (60kg, 60kg, 60kg, 60kg, 70kg)
Lat Pulldowns 4x8 (60kg, 60kg, 65kg, 70kg, 70kg)
Standing Alternate Curls 3x8 (10kg, 12kg, 12kg)
Seated Hammer Curls 2x12 (14kg, 14kg)
Bar Curls with no rest period 3x20 (20kg, 15kg, 12.5kg)
Bar Curls with no rest period 3x15 (pausing after 5) (20kg, 15kg, 12.5kg)

Another good week, and really enjoying everything still. I think the best thing is my routine is never identical every week, something always changes so it's always a bit different which I like. And it keeps my body guessing too which is good

Only day I trained with Rob this week was Tuesday and it was a good day although I must admit, at the time my legs felt like they were going to explode and I could barely walk, next day I had barely any DOMS at all. I know DOMS is never a good sign but it does always worry me a bit when I don't feel it the next day that maybe I didn't work hard enough and it was a wasted workout

Comedy moment of the week was on Friday doing the 60 reps no rest with the curls, I did it right next to the rack so I could put one back and grab the next one. Trouble is, after about 30 reps, my face tends to go to gurning mode and my eyes are completely closed, finished the 60, look to my right and there is quite a hot girl just stood there looking at my in shock, looking absolutely horrified at the faces I was pulling, probably thinking I was a bit special. Grabbed the bar she wanted and backed off, it was quite embarrassing :D

But I wanted to ask what you guys want from this journal? I mean I don't want people to lose interest if its just workout journals, but I'm not sure what else people would be interested in reading. I don't want to post everything I do as I'm sure that will get equally as boring, but once a week updating feels like it means people lose interest
 
Monday 13th December - Shoulders/Traps
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Seated DB Shoulder Press 4x10 (18kg, 24kg, 26kg, 28kg)
Seated Side Raises 3x12 (14kg, 14kg, 14kg)
Standing Lateral Raise 3x12 (12kg, 12kg, 12kg)
Seated Barbell Press Behind Head 4x10 (50kg, 50kg, 50kg, 60kg)
Lying DB Rear Delt Raises 3x8 (12.5kg, 12.5k, 12.5kg)
Seated Shrugs 4x12 (24kg, 26kg, 26kg, 26kg)

Tuesday 14th December - Legs
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Leg Extensions 2x12, 2x20 (25kg, 25kg, 45kg, 45kg)
Squats (Freeweight) 3x8 1x6 (80kg, 100kg, 100kg, 100kg)
Front Squats (Freeweight) 3x8 (60kg, 70kg, 70kg)
Leg Press 4x8 (200kg, 250kg, 280kg, 240kg)
Hamstring Curls 2x12, 2x20 (25kg, 25kg, 30kg, 30kg)
SL Deadlift 2x6 (50kg, 50kg)
Lunges (24kg, 24kg) 2x25

Thursday 16th December - Chest/Tris
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Incline DB Press 5x10 (24kg, 24kg, 28kg, 32kg, 32kg)
High Incline BB Press 3x10 (50kg, 50kg, 50kg)
Flies 2x10 (Low Incline) 2x10 (High Incline) (14kg, 14kg, 14kg, 14kg)
Close Grip Bench Press 4x8 (40kg, 50kg, 40kg, 50kg)
Cable Pushdowns 5x8 (25kg, 30kg, 30kg, 30kg, 30kg)
Rope Extensions 4x10 (15kg, 20kg, 15kg, 5kg)

Friday 17th December - Back/Bis
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
5 minute bike
Bent Overrows Overhand grip 2x8 (50kg, 50kg)
Bent Overrows Underhand grip 1x8 (50kg)
Deadlifts 4x8 (70kg, 100kg, 110kg, 110kg, 110kg)
Bench DB Pulls 4x10 (16kg, 16kg, 20kg, 20kg, 20kg)
Lat Pulldowns Underhand 4x8 (50kg, 50kg, 55kg, 55kg)
Seated Alternate Curls 3x10 (10kg, 12kg, 14kg)
Lying Cable Curls 4x10 1x8 Dropset (20kg, 25kg, 25kg, 25kg-15kg))
Bar Curls with 10 second pause mid tension every 5 reps 2x20 (20kg, 20kg)

This week was my last week training with Rob for the year so he mixed it up a bit. Monday was pretty similar but after that, legs day, I am still in pain today from Tuesdays work out.

I absolutely love freeweight squats and am determined not to go back to regular smith squats now unless I have too, they just feel so much better for me and my quads take much more of a beating. Following that up with front squats freeweight and while my legs were in agony, it was my lungs that just couldn't take it, I felt so exhausted.
But I didn't really have time as on the weight went for the leg press. Now the most weight I did was 280, which absolutely killed me, I was shouting like a madman every rep haha but it felt so satisfying pushing that weight. I loved it. I couldn't move after finishing the exercise but I loved that feeling of knowing I just did it
I managed the SL deadlift this time without collapsing on myself. Finished for the day I thought after that, little did I know I wasn't finished and I actually had two sets of lunges to do, with 2x24kg DBs to do!
Now usually I'd have struggled here as my legs were done already, but there was a super hot girl on the treadmills I had to do it past, so that motivated me to get it done haha

Anyone looking for a good exercise to do for their biceps that will totally exhaust them. Do bar curls, sets of 20, but after every 5 reps, just before half way down, hold it for 10 seconds then without pause do another 5 reps, rinse and repeat for 20.
It is so painful but man, the pump you get it is well worth it, and you certainly feel it the next day

I have one more week at the gym before I treat myself to a week off, I think I am definitely in need of that week now. My knees are starting to get a bit sore and I'm feeling so tired these days.
 
I think because before with the smith I was squatting much heavier, well not much, but upto and around 130kg for reps, I was capable of doing the weight with the free bar, and because I find the movement so much easier and find it feels a lot more natural, I'm able to lift a lot more for longer

I wouldn't be surprised if I'm passing 130 quite quickly with the free bar

But yeah leg days are horrible :( definitely seeing big improvements though
 
Ordered some supplements for use in the new year. My last month before beginning the cut

So went for some Jack3d and Gaspari SizeOn

Will do a full write up when I get them
 
Monday 20th December - Shoulders/Traps
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Seated DB Shoulder Press 4x10 (22kg, 22kg, 24kg, 26kg)
Seated Side Raises 3x12 (14kg, 14kg, 14kg)
Standing Lateral Raise 3x12 (10kg, 10kg, 12kg)
Seated Barbell Press Behind Head 4x10 (50kg, 50kg, 50kg, 60kg)
Lying DB Rear Delt Raises 3x8 (14kg, 14k, 14kg)
BB Shrugs 4x12 (80kg, 80kg, 90kg, 90kg)

Tuesday 21st December - Legs
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Squats 3x8 1x6 (90kg, 100kg, 100kg, 90kg)
Front Squats 3x8 (70kg, 70kg, 70kg)
Leg Extensions 2x12, 2x20 (25kg, 25kg, 45kg, 45kg)
Leg Press 4x8 (200kg, 200kg, 200kg, 200kg)
Hamstring Curls 2x12, 2x20 (25kg, 25kg, 30kg, 30kg)
Lunges (24kg, 24kg) 2x25

Thursday 23rd December - Chest/Tris
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Incline DB Press 5x10 (24kg, 24kg, 28kg, 32kg, 32kg)
High Incline BB Press 3x10 (70kg, 70kg, 70kg)
Flies 2x10 (Low Incline) (14kg, 14kg, 14kg, 14kg)
Dips 3x8
Close Grip Bench Press 4x8 (40kg, 50kg, 40kg, 50kg)
Cable Pushdowns 5x8 (25kg, 30kg, 30kg, 30kg, 30kg)
Rope Extensions 4x10 (15kg, 20kg, 15kg, 5kg)

Friday 24th December - Back/Bis
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
5 minute bike
Bent Overrows Overhand grip 2x8 (50kg, 50kg)
Bent Overrows Underhand grip 1x8 (50kg)
Deadlifts 5x8 (100kg,100kg, 110kg, 110kg, 110kg)
Bench DB Pulls 4x10 (16kg, 16kg, 20kg, 20kg, 20kg)
Lat Pulldowns Underhand 4x8 (50kg, 50kg, 55kg, 55kg)
Seated Alternate Curls 3x10 (10kg, 12kg, 14kg)
Lying Cable Curls 4x10 1x8 Dropset (20kg, 25kg, 25kg, 25kg-15kg))
Bar Curls with 10 second pause mid tension every 5 reps 2x20 (20kg, 20kg)

My final week of 2010, and I'm surprised at how much I managed to keep my motivation, was a bit worried that because I wasn't training with Rob and because it was the last week, I might drop off a bit but didn't.

Only downer was going back to the smith machine for squats, just didn't feel right after 3 weeks of freeweight squats. And I think I messed up my knee as bending down or getting in the car really hurts now so thankfully it's my week off

Eaten like a trooper over the Christmas weekend (how much protein in a box of after eights?) but back to the normal diet as of today. I really want to hit the gym today but I'm fighting it as I think my body does need the week off

My end of year stats

Weight: 94kg
Bodyfat: 22.5% (lol sadface :()

Last month in January to put mass on, then it's dieting from February to contest date
 
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I've struggled this week, not really stuck to any diet as such, just making sure I have a fresh protein source every 3-4 hours, other stuff I haven't really been worrying about so I feel a bit guilty

Will be nice to get in a routine again from Monday.

I'm so tempted to bring my cutting forward a couple of weeks, I'm starting get a bit podgy in certain places, not too bad but enough to make me feel conscious about it.
 
I'm thinking of doing that, but Rob is extremely worried about timings with me as it is, because he doesn't know how my body will react to the diet/plan, and I am a bit too.

I'm just worried that starting it now to bulk again even for a short while could completely throw everything off

I'm going to lower the carbs a bit this month, maybe take down the calories slowly more and more until the end of the month. And that should minimise any further fat gains
 
It's my belly more than anything, it's just getting a bit too soft for my liking. It doesn't look fat it just feels it :p

And my bum :( but that's always been the place I seem to store fat
 
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