Yeah my ass got pretty huge over this bulk haha
Cheers though guys
Cheers though guys
Road to the BNBF Welsh Qualifiers 2011 - Progess Journal
- Thread starter Steedie
- Start date
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
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
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
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
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
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
Just under 91kg now 
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
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
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
Having a really rough day today, woke up in a bad mood and just craving so many foods, I'm only midway through week 3 but it's getting really tough.
Doesn't help when everyone is eating really nice food from downstairs and going on about how nice it is, people bringing in chocolates and doughnuts argh
I miss flavour
Doesn't help when everyone is eating really nice food from downstairs and going on about how nice it is, people bringing in chocolates and doughnuts argh
I miss flavour
To be fair mate, that's not a bad idea, I should be taking Vitamin C supplements anyway really given the lack of veg and healthy food. So may start doing that
I almost cream myself at nights when I have my bedtime shake that happens to be chocolate flavour, the only treat of the day
I almost cream myself at nights when I have my bedtime shake that happens to be chocolate flavour, the only treat of the day
Monday 14th 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 BB Press 4x8 (70kg, 70kg, 70kg, 70kg)
Standing Front Raises 3x12 (14kg, 14kg, 14kg)
Lying DB Rear Delt Raises 3x10 (16kg, 18kg, 18kg)
Seated BB Press Behind Head 2x8 (60kg, 60kg)
Single Arm Cable Raises 3x12 (15kg, 17.5kg, 20kg)
BB Shrugs 4x12 (80kg, 90kg, 100kg, 100kg)
Tuesday 15th February - Legs
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Leg Extension 3x12 (50kg, 50kg, 50kg)
Back Squats 4x8 (100kg, 100kg, 90kg, 90kg)
Front Squats 1x8 (70kg)
Leg Press 5x10 (200kg, 200kg, 200kg, 200kg, 200kg)
Hamstring Curls 3x12 (55kg, 55kg, 55kg)
Leg Extension 21s 2x (40kg, 40kg)
BB Lunges 2x8 (20kg, 20kg)
Calf Raises 3x20 (150kg, 170kg, 170kg)
Thursday 17th 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 (26kg, 26kg, 30kg, 30kg, 30kg)
Flat Bench Press 3x8 (70kg, 70kg, 70kg)
Chest Press 2x10 (50kg, 50kg)
Incline Smith Press 4x10 (75kg, 75kg, 75kg, 75kg)
Cable Pushdowns 3x15 2x10 (30kg, 30kg, 35kg, 27.5kg, 25kg)
Seated Tricep Extensions 3x12 (24kg, 24kg, 24kg)
Closegrip Bench Press 2x25 (30kg, 30kg)
Friday 18th February- Back/Bis
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
5 minute bike
Deadlifts 5x6 (100kg, 100kg, 100kg, 100kg 100kg)
Bent Over Rows 5x10 (70kg, 70kg, 70kg, 70kg, 70kg)
TBar Rows 3x10 (40kg, 50kg, 70kg)
Lat Pulldowns 5x10 (55kg, 55kg, 55kg, 70kg, 70kg)
Barbell Curls 21s 2x21 (30kg, 30kg)
Seated Hammer Curls 3x8 (20kg, 20kg, 22kg)
Standing Alternate DB Curls 3x8 (16kg, 16kg, 14kg)
Concentration Curls 2x5 (14kg, 14kg)
Ok week again this week, my strength is still improving slightly in some exercises and I still feel like I have plenty of energy which is positive
I had a massively frustrating legs day though, squatting just didn't feel right, couldn't get on with it and struggled with 100kg because of my knees. So had to drop to 90kg. Then the smith machine wasn't playing ball with front squats and couldn't get the bar to rotate forward so could only manage one set. Ended up quite angry and swearing at the machine for a good 20 seconds to myself, must have looked odd to anyone watching
Cardio has been good this week too, my fitness is coming along nicely. Ran 30 minutes yesterday instead of the cross trainer like I normally do and just ran around the rugby fields, came to 30 minutes and I wasn't even tired which is really good for me.
Weighed in at 88.5kg (-2.5kg)
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 BB Press 4x8 (70kg, 70kg, 70kg, 70kg)
Standing Front Raises 3x12 (14kg, 14kg, 14kg)
Lying DB Rear Delt Raises 3x10 (16kg, 18kg, 18kg)
Seated BB Press Behind Head 2x8 (60kg, 60kg)
Single Arm Cable Raises 3x12 (15kg, 17.5kg, 20kg)
BB Shrugs 4x12 (80kg, 90kg, 100kg, 100kg)
Tuesday 15th February - Legs
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Leg Extension 3x12 (50kg, 50kg, 50kg)
Back Squats 4x8 (100kg, 100kg, 90kg, 90kg)
Front Squats 1x8 (70kg)
Leg Press 5x10 (200kg, 200kg, 200kg, 200kg, 200kg)
Hamstring Curls 3x12 (55kg, 55kg, 55kg)
Leg Extension 21s 2x (40kg, 40kg)
BB Lunges 2x8 (20kg, 20kg)
Calf Raises 3x20 (150kg, 170kg, 170kg)
Thursday 17th 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 (26kg, 26kg, 30kg, 30kg, 30kg)
Flat Bench Press 3x8 (70kg, 70kg, 70kg)
Chest Press 2x10 (50kg, 50kg)
Incline Smith Press 4x10 (75kg, 75kg, 75kg, 75kg)
Cable Pushdowns 3x15 2x10 (30kg, 30kg, 35kg, 27.5kg, 25kg)
Seated Tricep Extensions 3x12 (24kg, 24kg, 24kg)
Closegrip Bench Press 2x25 (30kg, 30kg)
Friday 18th February- Back/Bis
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
5 minute bike
Deadlifts 5x6 (100kg, 100kg, 100kg, 100kg 100kg)
Bent Over Rows 5x10 (70kg, 70kg, 70kg, 70kg, 70kg)
TBar Rows 3x10 (40kg, 50kg, 70kg)
Lat Pulldowns 5x10 (55kg, 55kg, 55kg, 70kg, 70kg)
Barbell Curls 21s 2x21 (30kg, 30kg)
Seated Hammer Curls 3x8 (20kg, 20kg, 22kg)
Standing Alternate DB Curls 3x8 (16kg, 16kg, 14kg)
Concentration Curls 2x5 (14kg, 14kg)
Ok week again this week, my strength is still improving slightly in some exercises and I still feel like I have plenty of energy which is positive
I had a massively frustrating legs day though, squatting just didn't feel right, couldn't get on with it and struggled with 100kg because of my knees. So had to drop to 90kg. Then the smith machine wasn't playing ball with front squats and couldn't get the bar to rotate forward so could only manage one set. Ended up quite angry and swearing at the machine for a good 20 seconds to myself, must have looked odd to anyone watching
Cardio has been good this week too, my fitness is coming along nicely. Ran 30 minutes yesterday instead of the cross trainer like I normally do and just ran around the rugby fields, came to 30 minutes and I wasn't even tired which is really good for me.
Weighed in at 88.5kg (-2.5kg)
Just spent an hour with Rob going through the quarter turn poses as well as a few other (front double bicep, lat spread and side chest)
Posing it tough Tensing absolutely everything as well as getting every bit of oxygen out of your lungs and pulling your stomach in, constantly, is absolutely knackering
Still, I'm pleased I can practise those in my own time though.
Standing in front of him in nothing but my pants was a little uncomfortable, especially as he's in shape and I'm not
Posing it tough
Tensing absolutely everything as well as getting every bit of oxygen out of your lungs and pulling your stomach in, constantly, is absolutely knackeringStill, I'm pleased I can practise those in my own time though.
Standing in front of him in nothing but my pants was a little uncomfortable, especially as he's in shape and I'm not
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Monday 21st 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 (24kg, 24kg, 26kg, 26kg, 26kg)
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 22nd February - Legs
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Leg Extension 3x12 (50kg, 50kg, 50kg)
Back Squats 4x8 (100kg, 110kg, 120kg, 120kg, 110kg)
Front Squats 2x8 (70kg, 70kg)
Hamstring Curls 3x12 (55kg, 55kg, 55kg)
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 23rd 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 (26kg, 26kg, 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)
Skulcrushers 3x12 (30kg, 30kg, 32.5kg)
Closegrip Bench Press 1x25 (30kg)
Friday 24th 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 5x10 (70kg, 70kg, 70kg, 70kg, 70kg)
Deadlifts 5x6 (100kg, 100kg, 100kg, 100kg 100kg)
Lat Pulldowns 5x10 (55kg, 55kg, 55kg, 70kg, 70kg)
TBar Rows 3x10 (40kg, 50kg, 70kg)
Seated Alternate DB Curls 3x8 (12kg, 12kg, 14kg)
Seated Hammer Curls 3x8 (20kg, 22kg, 24kg)
Bar Curls 2x14 (20kg, 20kg)
Back to some higher volume on legs day this week, managed to get up to 120kg for squats and managed 2 sets of front squats again. Rest of the body is still feeling strong, not had to drop any weights at all and again, still able to increase in some areas.
Doing 24kg hammer curls was really good for me, arms felt huge after and with the weight loss I'm starting to get some good definition when I'm pumped which is rather
Down to just under 87kg too which is another steady drop
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Seated DB Press 5x8 (24kg, 24kg, 26kg, 26kg, 26kg)
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 22nd February - Legs
Workout consisted of Sets Weight (if DB, weight of each DB) 10-20 second rest in between sets
Leg Extension 3x12 (50kg, 50kg, 50kg)
Back Squats 4x8 (100kg, 110kg, 120kg, 120kg, 110kg)
Front Squats 2x8 (70kg, 70kg)
Hamstring Curls 3x12 (55kg, 55kg, 55kg)
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 23rd 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 (26kg, 26kg, 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)
Skulcrushers 3x12 (30kg, 30kg, 32.5kg)
Closegrip Bench Press 1x25 (30kg)
Friday 24th 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 5x10 (70kg, 70kg, 70kg, 70kg, 70kg)
Deadlifts 5x6 (100kg, 100kg, 100kg, 100kg 100kg)
Lat Pulldowns 5x10 (55kg, 55kg, 55kg, 70kg, 70kg)
TBar Rows 3x10 (40kg, 50kg, 70kg)
Seated Alternate DB Curls 3x8 (12kg, 12kg, 14kg)
Seated Hammer Curls 3x8 (20kg, 22kg, 24kg)
Bar Curls 2x14 (20kg, 20kg)
Back to some higher volume on legs day this week, managed to get up to 120kg for squats and managed 2 sets of front squats again. Rest of the body is still feeling strong, not had to drop any weights at all and again, still able to increase in some areas.
Doing 24kg hammer curls was really good for me, arms felt huge after and with the weight loss I'm starting to get some good definition when I'm pumped which is rather
Down to just under 87kg too which is another steady drop
Legs are really starting to come through now. Some good lines coming in and it's the first time I'm able to see the hard work paying off.
Annoying thing is right now it seems to only be coming off my legs and bum, everywhere else seems to be sticking right now, or at least I'm not noticing it much
Annoying thing is right now it seems to only be coming off my legs and bum, everywhere else seems to be sticking right now, or at least I'm not noticing it much
Well legs seems to be the only difference to me this week, so not much to report
End of Week 3
End of Week 2
End of Week 1
End Of Off Season 30/01/11
End of Week 3
End of Week 2
End of Week 1
End Of Off Season 30/01/11
Got my USN pure from Argos, £50 for two tubs but as it's only a bedtime supp for me that will last until the competition for me. So saved me loads
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
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
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
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)
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
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
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 muchSorry 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
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