Road to the BNBF Welsh Qualifiers 2011 - Progess Journal

[Steedie]

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

 

[Steedie]

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)

 

[Steedie]

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]

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

 

[Steedie]

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

 

[Steedie]

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]

14 weeks to go!

 

[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?

 

[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

 

[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

 

[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

 

[Steedie]

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

 

[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!

 

[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

 

[Steedie]

Ah Benny I am so sorry

I will get my pics up ASAP

 

[Steedie]

That's the same pout

 

[Steedie]

Yeah sorry guys

I found it a bit demotivating seeing my progress pics every week with no noticeable change. I'm still taking them, I just don't look at them

I'll post an update this week

Down to 81.8kg now

 

[Steedie]

I'm actually quite surprised, I'm not as lean as I thought I'd be. I have some vascularity in my arms and shoulders but I'm still very soft

Rob put me at 16% 2 weeks ago and reckons, weight wise, I'll be early 70's by the time I get to the contest

 

[Steedie]

Down to 80.7kg now

Getting my legs and arms waxed tomorrow Just so it's not so brutal when I get them done before the show

Next week I'm dropping my last rice meal Replacing it with a chicken salad. Will be nice to have some variety but salads are so boring