Hi,

This is my first attempt at a journal, so please be patient. I have decided that I should write one because it seems to be helping others with keeping on track. And any advice that I can get with regards to training and diet will be appreciated of course.

'The story so far'

February 2002 I started at a gym because I was going on holiday with my friends to Ibiza, and wanted to look better. I weighed between 17 -18 stone ~ 238 - 252 lbs (maybe even more). I was doing only 2 workouts a week on consecutive days working all of the same body parts both days. Did very little cardio. Rewarded myself for going to the gym by eating a big greasy meal at a local restaurant.


January 2003 New years day, I had been to a friend's house for new year and drank absolutely loads. Weighed myself on this day and weighed a staggering 17st 10lbs ~ 248lbs, a shock really because as I mentioned I never got on the scales through sheer horror of what I may weigh. After this day it was seriously time to sort my act out. I will admit that I used to miss meals pretty often, when you are naive like that its so easy to just miss meals and think that it will be beneficial.

April 2003 I joined a much better equipped gym and was given a much more suitable program. I weighed 16st 10lbs ~ 234lbs on the day I joined.

July 2003 Went on a family holiday with my g/f and her family weighed 15st 6lbs.

November 2003 Went to the gym with a friend one day to discover that I weighed 14st 9lbs ~ 205lbs. Contiued with my 3-4 days of 'random' weights but begun doing solid 40 minute sessions of cardio, probably only once a week at best.

January 2004 Surprisingly I managed to maintain my weight and dropped to 14st 5.8lbs ~ 200.8lbs 20%BF (Tanita scales) over Christmas. I stumbled across a bodybuilding site and was just amazed at the amount of information and knowledge that people had. I changed my workout and now had a proper split program which would be the first change in a long line of genuine life style changes. I also begun taking pictures and attending the gym between 3-6 times a week. It took me about 3-4 weeks to arrange a suitable diet with the help of a member from the BB forum I had found. He suggested a clean bulking diet which would help me lose fat and gain muscle. I also started using Whey protein. My first picture is from when I begun this new lifestyle and training split and the second is 6 weeks into this 'bulking phase'. I saw no visible changes in mass or real strength and discovered that I was eating probably maintenance calories but trying to bulk - stupid now I know.

March 2004 I injured my wrist and could not train upper body at all for at least a week. I made the decision that I had way too much fat and that a bulking diet was stupid, so altered to a cutting diet in April.

For the first 6 weeks I lost 3 lbs and made some alterations. The next 4 I lost 6 lbs. Currently I eat very strictly during the week and then tend to blow it a little at the weekends drinking with my friends on alternate weekends and also indulging in weekly cheat meals to keep sane. Since I started my cutting diet I have seen a slow reduction in BF according to my tanita scales from 20% in January to about 15% now. I had an electronic BF test at my gym in February and it read 15.4% while my Tanita read about 19%.

As of last Friday I weighed 13st 7.2lbs ~ 189.2lbs at 15.2%. So seeing as the Tanita value has dropped I know that I must have dropped some fat at least. This is a loss of about 4st 8lbs ~ 58.8lbs to date. Unfortunately I think that I have lost at least a stone of muscle maybe more. Below are the pictures I have from this year with the weight at the beginning of a particular week.

These are only back pics, I will get more up when I feel a bit more confident. I struggled with re-sizing so decided to post the first and last pics I have which still only show a little change anyway. Sorry about the long ass post, but I am an elaborative kind of person. Any input at all would be much appreciated. I'm looking to you guys to keep me on the straight and narrow!!

*edit* changed the second pic to today

My first official entry today, cool. Hopefully some of you dudes will give me some feedback to keep me motivated.

Tuesday 25th May - Chest

Got up late munched down some oatmeal and a whey shake, waited an hour then hit the gym.

Flat bench 45kg x 6, 40kg x 8, 8(F)

Incline bench 30kg x 7, 6, 6

Decline bench 40kg x 7, 35kg x 8, 12(F)

Cable crossovers 15kg each side x 8, 8, 8

Last two chest workouts I have been asking someone to spot me on flat and decline bench and I can't believe how much difference it makes. I have found that I can really give it everything and not worry about not being able to replace the weight after. I can't believe I went so long without asking anyone. Today was the first time I tried cable crossovers and wasn't all that impressed with them to be honest. Didn't do any cardio today because I am playing football this evening. Really been trying to thrash my chest because it is lagging like you wouldn't believe but progress is really slow since I am cutting.

Wednesday 26th May - Legs

Been getting into my peanut butter on toast lately, thats good stuff!! Anyway....

Warmup

Uni-lateral leg press

80kg x 10, 10, 10

Calf Raise

70kg x 20,
65kg x 15,
60kg x 15 (Failure)

Leg Extensions

25kg x 8, 8, 6 (F)

Leg Curls

20kg x 8, 7, 6 (F)

Squats

60kg x 8, 8, 8

30 mins at 145 - 160 BPM Cardio :-

20 mins X-Trainer,
5 mins treadmill,
5 mins cycle.

Don't know whats going on with legs at the moment, but my weights have been pretty static last couple of sessions. I think its because I have changed the order around so that the Uni-Lat gets me properly warmed up (too right it does, I'm sure its this that gives me a sore ass...). Only been doing squats about a month, so still getting my form right before I jump into large weights on that.

Weight was down to 13st 4lbs ~ 186lbs this morning, so I've obviously rid the weight I gained from the weekend when it was a mate's 21st birthday, which included half a stuffed crust pizza and too many beers to mention, as well as a baguette and chips the next day to recover. All in all a bad weekend for health.

Thursday 27th May - Back & Biceps

Lat pull down

55kg x 8, 8, 8

Machine row

55kg x 8, 50kg x 8, 8

Deadlift

40kg x 8, 50kg x 8, 6

Preacher curl (Machine)

50kg x 8, 8, 7(F)

Alternate Dumbell curls

12.5kg x 8, 8, 8

30 mins @ 145 - 160 BPM Cardio:-

20mins X-trainer,
5 mins treadmill,
5 mins cycle.

Not so happy with today's workout, felt like I wasn't really doing enough. Could perhaps do with adding in another back excercise. And in all honesty, biceps feel like a total afterthought once I've done back first. Only just started deadlifts about a month ago, so as with squats I'm still finding my feet, literally.

Awesome progress! Your definition lines are really starting to come out!

Thanks dude, I wish I could say the same about the front end!!! That looks pretty much the same and shows how fat I am! Weighed myself this morning instead of Sunday morning as I will be in Dublin for a weekend away with my g/f. I weighed in at 13st 5lbs ~ 187lbs @ 15.6%. I have no idea how I will survive while I'm there, I think my diet will go straight down the pan. I don't think its feasable to take my whey with me either, so I will be having some serious protein defficiency.

Here's the front as promised. Progress is very difficult to see in my opinion, but here they are anyway. I have a picture of when I was mooooohasive at my g/f's so I will get that and scan it in sometime to show what I used to look like. These pics were taken on the same days as the other 2, so weight is exactly the same, although only accurate to a couple of days mind. I was a bit reluctant to post these as it shows how fat I really am, so go gentle!

Friday 28th May - Shoulders. triceps & Traps
Go to Dublin tomorrow, so this may well be my last workout till next Tuesday, although the Hotel does have a gym, so will give that a go methinks, even if its only cardio to counter the crap food I am likely to eat. I'm starting to feel the effects of reduced carbs a lot more lately, and my weights seem to have stayed pretty much the same last couple of sessions. A guy I was talking to at the gym suggested I just eat big, get big and then the fat will drop off by working it off. I'm a little sceptical at the moment but would love to start bulking and putting on some real mass, as this is something I have never done before. I will see how I look when I reach my target. There is just some sort of prize thing going on with being able to see some abs though, and since I have never seen mine in my life that is something I really want as well as mass. Oh well can't have everything!!

Rear delt machine

50kg x 8, 45kg x 8, 10

Iso-Lateral Shoulder Press (Each side weight)

37.5kg x 8, 35kg x 7, 5

Standing Side Lateral Dumbbell Raises

12.5kg x 8, 10kg x 8, 10

Standing Front Dumbell Raises

12.5kg x 8, 10, 14

DB Shrugs

30kg x 12, 12, 12

Close grip bench

40kg x 8, 8, 10(F)

Cable Push-downs

25kg x 8, 8, 8

30 mins @ 145 - 160 BPM Cardio:-

20mins X-trainer,
5 mins treadmill,
5 mins cycle.

Keep smiling, and most importantly, lift heavy! See you in a couple of days,

TeMpTeD

Got back from Dublin today. Nice place, but expensive. Made the stupid mistake of not taking my Whey with me, so started to panic a bit. Stumbled across a workout shop which was a stroke of luck, although the cheapest option was either buying sachet's of whey powder for Euro 2.99 each. So I ended up with a Maximuscle max meal-bar for 2.99 and 2 Nitro tech chocolate peanut butter delight bars for 4.99 each. A damn expensive hobby for what only really equated to just over 1 day's worth of whey shakes. The Nitro Tech bar wasn't all that nice, and by the time I had eaten all of it felt pretty sick. The Maximuscle bar however was really quite nice, and wouldn't be disgusted at eating that as a regular chocolate bar. The Nitro tech bar weighed in at a mighty 35grams of protein however, so got to let it off for that. The Maximuscle was 21grams as I remember.

My diet went down the pan for 3 days, and I never realised how hard it would be to try to maintain 6 meals a day when away from home. Breakfast was muesli with semi-milk and 2 poached eggs with grilled tomato and some bacon. Not ideal, but not a bad protein shot to start the day. Lunch consisted of a granary baguette with ham or turkey with salad and mayo (tastes of cardboard otherwise).

Dinner is where I really slipped up, first night I ended up in an Italian restaurant with a meal I don't know the name of but it was chicken breast wrapped up in ham breadcrumbs and mozzarella cheese. I ate the lot and have to say it was delicious, although I felt really sickly for eating it all as this would be the start of my bad dietary habits for the weekend. The second night we fancied Chinese, so I went with my usual of chicken curry with boiled rice. Was also very nice, but I don't think one realises how bad that meal is!! The third day was a shambles really, because I had breakfast as described and then Dinner at 6.30pm and that was it. I ate a whole stone baked pizza as well as some of my girlfriend's meal too as I was still hingry after my own.

All in all a monster cheat weekend which I am not proud of, with a few Guinness beers thrown in for luck (literally only a few however :) ). I did however manage to make use of the free hotel gym facilities on Monday, and thought a 40 minute cardio session would ease my conscience a little.

All I've had to eat this morning is a massive bowl of muesli at the airport, and have just gulped down a protein shake as soon as I got home. Have my new Nike HRM watch to play with now, so will go and give that a try. Diet is back on today, only until tonight however as I am out with people I play Football with for a meal and some beers after. So the best I can do with that is have a baked potato with my mixed grill and try not to cain the pints too much.

Wednesday 2nd June - Chest

First day back to normal after the weekend and last nights poor diet.

Flat bench

45kg x 6, 40kg x 6, 6(F)

Decline bench

40kg x 6, 6, 35kg x 8 (F)

Cable crossovers

20kg x 8, 6, 6

Uni lateral bench press

15kg x 8, 6, 6

Cardio - Mixed

Not the best workout to be honest, was a bit dissapointed with myself this week. Was too busy concentrating on my new Nike HRM which I set up after my chest workout. Had to have 2 go's at getting the right intensities for it to accept the different heart rates, but thats another story. Will be back with a vengence tomorrow with legs.

Warmup

Squats

40kg x 8,
60kg x 8,
70kg x 8, 8

Calf Raise

95kg x 12, 12, 10

Leg Extensions

25kg x 8, 8, 8 (F)

Leg Curls

20kg x 8, 7, 6 (F)

Uni-lateral leg press

80kg x 8, 10, 10

30 mins at 150 - 160 BPM Cardio :-

20 mins X-Trainer,
5 mins treadmill,
5 mins cycle.

Heart Rate

Zone 1 105 - 125 20' 56"
Zone 2 125 - 145 21' 55"
Zone 3 145 - 165 34' 10"
Zone 4 > 165 1' 07"

Total Cals 1214

I must admit I was true to my word and today was a good workout. I am starting to think I am losing strength a little bit on most things and my thread in general states this. Not sure what to do really. Have added a some new details as of todayand from now on so I can compare heart rates etc at later dates. I also noticed that my highest heart rate of the session was while executing uni-lateral leg press, so there's obviously some blood pumping while I do that bad boy!

See you tomorrow for back! Have a good one all.

Managed to dig out this old pic today. I think I was about 17-18st in this one. Its not a very good picture, but its the only I have. I think the shirt makes me look bigger than I am, it seems to flare out at the bottom around my 'handles but although they were never that big. My face is the biggest indicator, but I'm not willing to show that so this will have to do!

Friday 4th June - Back & Biceps
Forgot to weigh myself this morning, so will do it tomorrow. Not sure what to expect after last weekend's antics.

Iso-Lateral Front Pulldown

45kg x 7, 42.5kg x 8, 7

Iso-Lateral D.Y. Row

37.5kg x 8, 8, 10

Machine row

40kg x 8, 8, 10

Preacher curl (Machine)

50kg x 8, 8, 7(F)

Alternate Dumbell curls

12.5kg x 8, 8, 10

30 mins @ 150 - 160 BPM Cardio:-

20mins X-trainer,
5 mins treadmill,
5 mins cycle.

Heart Rate

Zone 1 105 - 125 23' 24"
Zone 2 125 - 145 21' 41"
Zone 3 145 - 165 22' 51"
Zone 4 > 165 7' 44" *

Total Cals 1237*

*I think I was getting some erratic results for some of my cross trainer session because my chest strap slipped a little and moved down, so I was getting a heart rate of 200+ for a while. So I suspect I burnt less cals than yesterday.

Back and biceps day just seems to be half ass every time I go lately. I upped my weights on the Iso lateral pull down which made my day, but still, I think I need to incorporate more stuff into it. I did machine rows at the end for this purpose but lowered the weight for complete and utter form so I could really squeeze it. Diddn't do deadlifts today either. Also, my bicep routine needs a little work too, its just they feel so smoked after doing my back that I just assume they are getting worked enough, although I'm not so sure.

See you later, its tea time!! :eat:

Missed out on the gym altogether on Saturday. Had a gammon steak meal at a pub restaurant but had baked potato with it. Had some beers on Saturday night too, tut tut. My car packed up on Sunday so I couldn't get to the gym, but played 18holes of golf instead. Don't know when my car is going to be repaired, so might miss out on any excersise all week :( . Might have to conjure up some sort of shoulder work with my dumbells at home for today.

Since my car broke down I just seem to have gone down hill in most respects. Went for a meal for my mother's birthday Monday night, and a mate from Uni had a bbq last night. I had a couple of beers on both nights. To add insult to injury (literally) I have injured my foot playing football last night, I don't know whats up with it but it hurts to walk. I decided that I would take a week off from training alltogether after this comedy of errors to give my body time to recover, since I have trained non-stop for pretty much 6 months. This should give my wrist a chance to heal from when I injured that in March as it has never been right since.

Had a week off, think I probably needed it. Felt bad as hell for not going to the gym at all though. Pretty much ate exactly the same as usual but didn't have a cheat meal this week and obviously no dextrose. Played football on Tuesday night and golf today but that was only excersise. Weighed myself this morning to find I am down to 13st 1.4lbs ~ 183.4 @ 15.1% BF so pleased to have lost a little weight this week although I suspect it was mostly muscle since I have not trained. Back to it next week, although everything may be about to change as I may have landed myself a new job. I hope so, the money would go down a treat.

Wednesday 16th June - Shoulders, triceps & Traps

Finally back to it this week after a week off and a few excuses preventing training Mon and Tues. New DVD turned up in the post this morning so I watched that before I went to the gym - Arnold's Pumping Iron 25th Anniversary edition. What great motivation that is before you go to a workout. That really gets you going seeing it all in action. Arnie rules!!! Needless to say I had a good workout, even after some 2 weeks since my last shoulders day!!!

Iso-Lateral Shoulder Press

37.5kg x 8, 35kg x 8, 6

Rear delt machine

50kg x 8, 45kg x 8, 9

Standing Side Lateral Dumbbell Raises

12.5kg x 8, 10kg x 12, 12

Standing Front Dumbell Raises

12.5kg x 8, 10kg x 10, 16

Close grip bench

40kg x 8, 10(F), 45kg x 7

Cable Push-downs

25kg x 8, 10, 30kg x 5

DB Shrugs

30kg x 12, 12, 14

Total cals burned - 787

Hopefully I will be able to get some more workouts in this week, but I am totally unsure since this potential new job is hanging in the balance right now and I don't know whats happening. Not far from my intermediate weight loss target now either, so expect to meet that in the next 1-2 weeks. Still think I will have about 10-12 lbs after that however which drops me a lot lower than I ever wanted to go.

Thursday 17th June - Legs
After nearly 2 weeks without training legs I was expecting a bit of a drop in weights this week as legs have remained pretty much the same for a while. Suprisingly I wasn't too far off, but had to push myself extra hard to improve/keep reps.

Squats

70kg x 8, 8, 10

Calf Raise

95kg x 10, 12, 14

Leg Curls

20kg x 8, 8, 8 (F)

Leg Extensions

25kg x 8, 8, 9 (F)

Uni-lateral leg press

160kg (combined) x 10, 10, 6(F)

Total cals burned - 674

No cardio today either, my legs felt like they were gonna give way on the way down the stairs to the changing rooms. Legs feel totally wrecked today (18th June), so will likely give cardio a miss this afternoon.

Friday 18th June - Back & Biceps
Got up pretty late today, so my diet was all to cock. Had pre workout meal at my g/f's house which was not ideal at all. Had to settle for a couple of slices of bread and 3 eggs (only 2 yokes) and 2 rashers of bacon.

Machine Row

55kg x 8, 10, 60kg x 10

Lat Pulldown

55kg x 6, 8(F), 8(F)

DB Rows

20kg x 8, 22.5kg x 8, 10

Preacher curl (Machine)

50kg x 6, 6, 45kg x 5(F)

Alternate Dumbell curls

12.5kg x 8, 8, 15kg x 6

Total cals burned - 563

Missed cardio again. Legs feel totally thrashed from yesterdays leg workout so left cardio in favour of rest. Will have to get my finger out next week. I have been moaning about my back/biceps workout for weeks now and it just seems to be total shite every week. I added some DB rows in for a bit more of a workout this week and overall the back side of things felt pretty good. As soon as I switch onto biceps it all goes down hill because they feel smoked before I even start. Will take some pics this evening when I get back from my g/f's.

Saturday 19th June - Chest

Got up a bit late as I was up late last night messing about on these forums and taking pics, so had to go to gym 30 mins after eating to fit everything in.

Flat Bench

45kg x 4, 40kg x 6, 8(F)

Decline Bench

35kg x 8, 8, 8(F)

Smith Incline Bench

40kg x 8, 10(F), 6(F)

Cable Crossovers

15kg x 8, 20kg x 6, 15 kg x 8

Total cals burned - 440

Not a bad workout, changed incline bench from free weights to smith this week as I really despise that excersise, but still wanted to do it so thought the smith would allow me that. Starting to like cable crossovers now, despite reading that they are not that good. Weights down a fair bit for chest after not doing it for nearly 2 weeks.

Took some pics last night/early this morning. They didn't turn out as I had wanted, so I have chosen the ones that I liked to show here. The first 2 are a comparison between 20/5/04 (approx 189.2lbs) and 19/6/04 (approx 185lbs). The last pic is also from last night although this is the first time I have posed like this so do not have comparison (approx 185lbs).

It is one of my mate's 21st birthday party this evening so I expect to be drinking a few beers (I always seem to get wrecked on my mate's birthdays!), and likely a nibble on the buffet since I am likely to be hungry by then.

Monday 21st June - Cardio + abs

Had an absolutely appaling weekend with regards to drinking, got totally obliterated at a mate's birthday and can't remember a lot. It was totally horrible.

Anyway, was back figting today with cardio and abs.

Abs
100 cradle crunches

100 each of left and right crunches (can't remember proper names!)

Cardio

25 mins Cross trainer

10 mins treadmill

5 mins Cycle

Total cals burned - 830

Shoulders tomorrow, going to get back into doing cardio after my weights workout. About to start a challenge with Snowie so need to get my finger out!

Wednesday 23rd June - Shoulders. triceps & Traps

Didn't feel like going yesterday as it tends to ruin my performance when Iplay football in the evening, so I thought I would leave it till today and then go Saturday instead to make up for it. Keep reading a lot about people totting up all of their calories and finding why they have not been doing so well, so seeing as I had some spare time I got myself on Fitday and added some custom foods to keep it up to date. I found that I am eating between 1800 cals and 2050 cals a day depending on what evening meal I have, which is kind of cool cos my carbs cycle a little without me meaning them too!. I'm not entirely sure how many cals I should be eating to be honest, but I am slowly seeing things change. I'm confident that if I keep plugging away I will finally get there! Ratio is about 40/40/20 P/C/F, although I have only just remembered dextrose right now, so will have to add that in next time I buy some as I don't know the values.

Rear delt machine

50kg x 8, 45kg x 10, 9

Iso-Lateral Shoulder Press

37.5kg x 8, 8, 35kg x 6(F)

Standing Front Dumbell Raises

12.5kg x 8, 10, 10kg x 10

Standing Side Lateral Dumbbell Raises

12.5kg x 8, 10kg x 10, 10

Close grip bench

45kg x 8, 6, 6(F)

DB Shrugs

32.5kg x 10, 12, 10

Cable Push-downs

30kg x 8, 6, 25kg x 8(F)

Total cals burned - 785

No cardio today. I will get my 2 hours in for the week if I do 30 mins on my other days. With shoulder day being my busiest day I thought I would leave cardio out cos I was totally wrecked after this workout. Was very happy with how things went today, weights were up on almost everything, and everything felt good too.

Thursday 24th June - Legs

Squats

70kg x 8, 8, 80kg x 8

Leg extensions

27.5kg x 8, 25kg x 8, 8

Standing machine calf raises

95kg x 10, 12, 12

Leg curls

22.5kg x 6, 5, 20kg x 6

Cardio - 20 mins @ 155bpm

20mins Cross trainer

Total cals burned - 897kcals

Had a good leg workout today, up on all weights apart from calf raise. Have found myself with a new motivation to increase my weights when I thought I couldn't after watching Pumping Iron last week. Left out leg press today as I thought I may start doing that every other week. I am unsure whether feeling totally knackered at the end of a workout is a good sign, but I didn't nearly fall down the stairs to the changing rooms after this one, so think I better stick leg press back in! All in all still a good workout though, think I will be up to 100 kg's on squats before too long as I am yet to really push myself with those since I only started recently.

[QUOTE=TeMpTeDHave found myself with a new motivation to increase my weights when I thought I couldn't after watching Pumping Iron last week. [/QUOTE]
I swear the EXACT same thing happened to me a few weeks back!! Especially when they were knocking out rep after rep of squats with 3 45's on each side.

Jason

Friday 25th June - Back & Biceps/Forearms

Assisted wide grip pullups (-20kg)

8 reps

Iso-Lateral Front Pulldown

45kg x 6,4, 42.5kg x 6

Iso-Lateral D.Y. Row

37.5kg x 8, 8, 14

Dead Lift

40kg x 5, 5, 60kg x 4, 40kg x 8

Preacher Curl

50kg x 8, 8, 8(F)

Alternate Dumbell Curls

12.5kg x 8, 8, 12

Cardio - 30 mins @ 145 - 165bpm

25mins cross trainer

5mins bike

Total cals burned - 1298kcals

Thought I might add in a bit of pre-exhaust on back day because my arms seem to give in a while before my lats feel they will, so did some assisted pull ups. I didn't really do enough to exhaust myself, so need to experiment with that. Got a big guy to check my form on deadlifts, and he said it was good, so pleased about that, will start to pile the weight on a bit more now I know I'm doing it right. Although must keep back straight.....Bit happier with biceps now I have changed 21's for alternate DB curls. Had to break through the pain barrier while doing cardio as I was having some sort of lower abdomin pains on my right side, a bit like cramp. Just went through it and made my 30 mins. All in all an average workout really, after all these weeks of moaning something serious needs to change on this day!!

Saturday 26th June - Chest + abs

Have pretty bad (or good depending on how you look at it!) Lat burn today, infact, lower back too from the deads. All in all yesterday feels good today, in a messed up sort of way.

Getting really excited about holiday now. Its only 34 days to go!!! Get in son!!! Its gonna be mental!! I must admit though, I was hoping to be looking a little leaner before I went. A bodybuilder guy from another forum who helps me out with my diet and stuff suggested that I go on a 'clean bulk' yesterday, and I must admit I am very tempted indeed as I really want to start piling some muscle on. He thinks that if I do a clean bulk I will lose some fat anyway. I'm just not sure what to do. Anyway, the workout;

Flat Bench

45kg x 6, 40kg x 8, 8(F)

Decline Bench

40kg x 8, 8, 8(F)

Incline Bench

(Smith) 40kg x 8, 6(F), 6(F)

Cable Crossovers

20kg x 8, 6, 8(F)

Abs

100 cradle crunches

100 each of left and right crunches

Total cals burned - 1020

Pretty good workout today, still increasing my weights very very slowly. So hopefully that means I am not losing any muscle. Just got back from town with my mates actually, didn't drink though. Had a chicken breast on the old Foreman grill instead of boiling, much better taste I must admit.

Monday 28th June - Cardio + Abs

Weighed myself yesterday morning to find that I had reached my goal that I set way back in March. The goal was 13st, and my weight was 12st 13.8lbs, so couldn't get much closer really. My new goal is going to be 12 8lbs ~ 176lbs 4 weeks from yesterday, which is 4 days before I go on holiday. Anything more will be a bonus.

Abs

50 cradle crunches

40 each of left and right crunches

Cardio - 40 mins 140 - 165bpm

25 mins Cross trainer

10 mins treadmill

5 mins Cycle

Total cals burned - 842kcals

Think I need to start a proper abs routine, as its not going to be that long before I can see them, and I have totally neglected them the last 6 months. I I want them to pop through early then I am going to have to work them hard.

Took some pics today before I went to the gym, so will get them cropped and post them later this evening.

Here's the pics I took today. I have included a previous front and back shot for comparison;

Wednesday 30th June - Shoulders, triceps & traps

A mate who sometimes comes to my gym wanted to try out my routine today, so it took a little longer than usual, but the little extra rest seemed to help a little I reckon. Workouts are identical every time I do certain bodyparts, so I ought to change them, but I guess if it ain't broke don't fix it eh?

Iso-Lateral Shoulder Press

37.5kg x 8, 7, 6(F)

Rear delt machine

50kg x 8, 45kg x 10, 8

Standing Side Lateral Dumbbell Raises

10kg x 8, 12.5kg x 8, 10kg x 8

Standing Front Dumbell Raises

10kg x 8, 10, 12.5kg x8

Close grip bench

45kg x 8, 8, 47.5kg x 6(F)

Cable Push-downs

30kg x 6, 5, 25kg x 10(F)

DB Shrugs

32.5kg x 10, 12(F), 12(F)

Total cals burned - 938

All in all an average workout. Shoulder day is likely to never have cardio after it again, because this seems the most demading day to me, although legs is hellish having to do cardio after that. I think that my concentration went a little because I was trying to show my mate how things should be done instead of concentrating on my own workout. It would be good if he really got into it, so we could really motivate each other, but I can't see that happening. I'll have to watch Arnie again I think....

Thursday 1st July- Legs

Squats

80kg x 8, 8, 10

Leg curls

22.5kg x 6(F), 6(F), 20kg x 6(F)

Leg extensions

27.5kg x 8, 8 25kg x 9(F)

Standing machine calf raises

100kg x 12

Cardio - 20 mins @ 130 - 155bpm

20mins Cross trainer

Total cals burned - 1146kcals

Asked an instructor about some different calf excercises today as the standing one was hurting my upper back. He was very helpful and showed me some different stuff to do. It turned out that I will be better off reducing the weight a bit and doing really slow reps to get them burning. He also showed me some good core strength stuff, so from now on I am gonna be doing woodchopper's of all kinds on different days, so thats cool. Although I am already on the limit of my workout length as it is. After I had talked to him for ages I had neary run out of time, so skipped the calf stuff and went onto 20 mins of cardio. Weights were up on everything today, think I have reached my limit or there abouts on squats, and couldn't really go to failure as I had no-one to spot me. All in all a pretty good workout. Changing things around a bit as of tomorrow for a more appropriate split which should work together better.

Friday 2nd July - Chest + abs

Flat Bench

45kg x 6, 40kg x 8, 8(F)

Decline Bench

40kg x 8, 8, 6(F)

Incline Bench

(BB) 30kg x 7, 7, 6(F)

Cable Crossovers

20kg x 8, 8, 12(F)

Cardio - 30mins @ 145-155 bpm

25mins Cross trainer

5 mins Treadmill

Abs

50 cradle crunches

Total cals burned - 1120

Had my mate with me again today, so probably lost out a tiny amount on intensity with messing about showing him and what not. Also, think that my workout suffered a bit because it was too close to Wednesday's shoulder and trcep workout, since I am changing everything around a bit. Well, one week had to suffer and it may as well be this one. Holiday is fast approaching and I am being more strict on eating and drinking than ever as I have forfeited a night out with my mates as well as deciding against a couple of cheat meals. I am gonna try and keep this up till my holiday and see where it gets me. If the extra dedication makes little difference then I will go back to allowing myself a cheat every week.

Saturday 3rd July - Cardio

As I mentioned, my workouts are undergoing a little changing around, and it was back/bi's that got the chop this week. Never fear however, as I will do back on Monday instead. This was a fairly straight forward cardio sessions today. Hooked up the mini-disc and we were away.

Warmup 120-150bpm 5mins

Cross trainer

30mins 155-165bpm

Cross trainer - 25mins

Treadmill 5 mins

Total cals burned - 635

Monday 5th July - Back, biceps/forearms

After talking with one of the instructors last week about bofyfat testing, I discovered that he would measure my bodyfat for me whenever I saw him. I managed to collar the old boy today and he took my bodyfat with some calipers for free, which was a bonus. He used accu-measure calipers on a 4 point measurement. I have read a lot about people getting poor results with calipers themselves, well from what he was telling me I think there is definately a knack to it. He was drawing marker pen all over me, I felt like I was going into surgery! Anyway, I got a result 14.7% which was pretty cool, as that is very close indeed to what my Tanita scales had me at yesterday. Seeing as the test is free I am gonna get that done every month I think, so I can check my progress more efficiently.

Warmup 100-120bpm 5mins

Pre-exhaust Wide grip pull-ups

(20kg assist) 10 reps

Lat pull down

55kg x 8, 8, 10(F)

Machine row

55kg x 8, 8, 12(F)

Core strength

Woodcutters 2 sets x 15 reps per side

Preacher Curl

50kg x 8, 8, 7(F)

Alternate Dumbell Curls

12.5kg x 8, 9kg x 10, 12.5kg x 8(F)

Dead Lift

40kg x 8, 50kg x 6, 8

Cardio - 30mins 150-155bpm

Cross trainer - 25mins

Cycle - 5mins

Total cals burned - 1197

Pretty good workout today. Managed to fit the woodcutters in with little extra time added to the workout too, which was good. Think I am gonna have to alter my biceps workout or change days or something, because it just totally feels like an after thought when I do it after back.

Wednesday 7th July - Shoulders, triceps, traps

I take back what I said on Monday about the bicep stuff, they still feel sore now. hehe.

Warmup

5 mins cross trainer

Iso-Lateral Shoulder Press

37.5kg x 8, 6, 5(F)

Standing Side Lateral Dumbbell Raises

12.5kg x 8, 10kg x 10, 12(F)

Standing Front Dumbell Raises

12.5kg 8, 10kg x 10, 12.5kg x 8(F)

Rear delt machine

50kg x 8, 45kg x 8, 10

DB Shrugs

32.5kg x 12, 12, 12(F)

Close grip bench

45kg x 8, 10, 47.5kg x 6(F)

Cable Push-downs

30kg x 5(F), 6(F), 25kg x9(F)

Total cals burned - 741

A big dude who I talk to at the gym asked me how I was doing today, asking if I had gotten any stronger, I had to say "no" since I have hardly increased my weights on anything significantly lately. I am soooooo desperate to bulk its killing me!!! He was telling me about creatine and stuff, which I wanna give a try when I do bulk. Probably October kind of time I should think. Anyway, not a bad workout today all in all. Legs tomorrow.

Thusday 8th July - Legs

Squats

40kg x 8, 8,
80kg x 8, 10, 12

Leg curls

22.5kg x 6, 6, 20kg x 6(F)

Standing machine calf raises

80kg x 10, 10, 14 S-L-O-O-O-W!!

Leg extensions

27.5kg x 8, 8, 7(F)

Core Strength

Reverse Woodcutters

2 sets x 15 reps per side

Cardio - 20 mins @ 155bpm

20mins Cross trainer

Total cals burned - 1253kcals

I'm definately not feeling the soreness after leg workouts like I used to after a trainer at my gym suggested I leave out leg press, that was like my 'finishing move' that just tottaly did me at the end. Although as many say, soreness means nothing, I guess I just like it! It was a good workout nonetheless and am really glad that I started doing squats, they make a difference. Also the woodcutters are going down well. Cardio later today, so thats pretty easy going.

Friday 9th July - Cardio, abs

Warmup 120-130bpm 5mins

Cross trainer

40mins 130-165bpm

Cross trainer - 25mins

Treadmill - 10mins

Cycle - 5mins

Total cals burned - 831

Pretty straight forward today, could feel my legs a little from yesterday's leg workout, but nothing too bad. Got my degree results today!!! Got an Upper Second Class Honours!!!! Which in laymans terms is a 2:1. So considering I condensed my last 3 assignments into 3 days when they should have taken a month a piece was not too bad!!! The subject was Informatics BTW. I'm going to be good and not go out and get hammered either, now thats dedication for you!!

Great job! You are doing awesome!

Thanks leezlee, I appreciate the support!!! Seems to be going better now I have cut out cheating and drinking for 4 weeks. Had three pints last night to celebrate my degree, felt a bit bad, but it was for a good cause. Haven't had a dedicated cheat meal in 3 weeks, starting to miss it now. I've cleaned up all my meals during the week and have added more veg, so thats all good.

Saturday 10th July - Chest

Flat Bench

45kg x 5(F), 40kg x 7, 8(F)

Incline Bench

40kg x 8, 7(F), 6(F)

Decline Bench

40kg x 8, 7(F), 7(F)

Cable Crossovers

20kg x 8, 25kg x 8, 20kg x 8

Cardio - 30mins @ 145-160 bpm

25mins Cross trainer

5 mins Treadmill

Total calories burned - 998

Strength felt down today, which I was disappointed about :( I think that may be because I haven't done chest in 8 days, when ideally every 5 days would be optimal. I'm going for a round of golf tomorrow, that should be good for cardio......hehe. Anyway, its 11:30pm and I'm off to cook some chicken of course! Eating like a body builder sure is wierd!!!

Keep smiling everyone!

Monday 12th July - Back, biceps/forearms

Had a good round of golf yesterday, must have walked at least half the course again in zig zag motion looking for my ball! haha. Only lost one mind you, that must be a record for me :).

Assisted wide grip pullups (-20kg)

10 reps

Iso-Lateral Front Pulldown

45kg x 6, 6, 42.5kg x 6

Iso-Lateral D.Y. Row

40kg x 8, 37.5kg x 10, 10

Core Strength

Woodcutters - 20kg x 15, 25kg x 15

Preacher Curl (Free weights)

10kg x 8, 8, 15kg x 6(F)

Hammer curls

9kg x 8, 10kg x 8, 12.5kg x 6

Dead Lift

50kg x 8, 4, 8, 60kg x 10

Total cals burned - 798kcals

Quite happy with today's effort, I think my back and legs are in contention for strongest body part at the moment, they are the only two that seem to be getting better. Deadlifts are going well, although a dude I talk to mentioned that I ought to get myself a lifting belt to save my back. I thought they were only for 'hardcore' lifters, haha. Also, my grip was going too, so I think I will need to invest in some straps too, which should be useful for shrugs as well. No cardio today, as I think that may be losing me some muscle with the amount of cals I am burning compared with eating, so gonna not do any cardio this week and see what happens.

Might get some pics up soon, think I am seeing some changes myself, which must mean progress.

Wednesday 14th July - Shoulders, triceps, traps

Warmup

5 mins cross trainer

Rear delt machine

35kg x 10, 10, 10

Iso-Lateral Shoulder Press

37.5kg x 8, 6, 5(F)

Standing Front Dumbell Raises

12.5kg x 8, 8, 10

Standing Side Lateral Dumbbell Raises

12.5kg x 8, 10kg x 10, 12

DB Shrugs

32.5kg x 10, 12, 12(F)

Close grip bench

45kg x 8, 8, 50kg x 5(F)

Cable Push-downs

30kg x 6, 6, 25kg x 10 (F)

Total cals burned - 730

Some of my weights have changed around a bit lately, I reduced my rear delt weights because I wasn't getting a full arc of movement, and I think that his is important. Cardio strike is going well, I feel like I have much less to worry about. Here's a quick couple of comparison picks of my back. first pic is 19th June and the second is 14th July. Very subtle changes. Weight difference between the two is about 4 lbs.

Thursday 15th July - Legs

Warmup - 5mins @ 90-130bpm

Cross trainer

Squats

40kg x 8, 8, 80kg x 8, 8, 10

Leg Curls

22.5kg x 6, 6, 6(F)

Calf Raise

80kg x 12, 12, 14

Leg Extensions

30kg x 8, 6, 27.5kg x 8

Core strength

Reverse Woodcutters

2 x 15reps @25kgs

Total kcals burned - 694

Good workout today, althought I still can't seem to find the intensity I am after with squats, I think its because its a high risk manoeuvre. I am trying to find it, I'll get there in time, I think I made up with it with everything else mind you. Leg extensions in particular, I was firing on all cylinders there! Thought I was gonna blow some blood vessels somewhere, haha :bb: :spaz: . Annoying thing about today was that I am going to get myself a lifting belt after advice from a fellow bodybuilder, likely on Saturday, and when I was doing my squats I felt like I was getting some back issues, could have done with it today! Oh well, I've got a loaf of bread cooking, think I'd better tend to that now :drool: :drool:

Friday 16th July - Back, biceps/forearms

Seeing as I have scrapped cardio for a week I have a free day, and since I did back on Monday, have slipped it in again today minus the deadlifts because I did legs yesterday. This is 'workout B' so at least I was doing different stuff. Depending on how the weight/BF goes this week I may do this every week, and slip in something different on the floating day so that I can do one muscle group twice a week.

Warmup - 5mins @ 90-130bpm

Cross trainer

Pre-exhaust wide grip assisted pull ups

15kg assist x 10reps

Wide grip Lat pull down

55kg x 8, 8, 60kg x 8 (poor form)

Machine row

55kg x 8, 10, 60kg x 8 (F)

Core strength

Horzontal woodcutters

25kg 2 sets 15

Machine preacher curls

55kg x 8, 8, 50kg x 6(F)

Alternate DB curls

12.5kg x 8, 8(PF), 6

Total kcals burned - 540

I felt like I had more stregth this week. i don't know if this is because I did back/biceps on Monday or because I have not been doing cardio, but I definately felt I had a little more in the tank today. Its all good!

17th July - Chest, abs

Whoa!!! Getting up early on Saturday's just isn't right. I woofed down my oats with banana whey and I was off. Feels good getting it all done by 10am, don't think it will catch on mind.....haha.

Warmup - 5mins @ 90-130bpm

Cross trainer

Flat bench

45kg x 5(F), 6(F), 40kg x 7(F)

Incline bench

(Smith) 40kg x 7, 8, 8(F)

Decline bench

40kg x 7, 7(F), 7(F)

Decline weighted situps

10kg x 25, 25

Cable crossovers

25kg x 8, 20kg x 8, 10

Total kcals burned - 474

Was a good one today. Felt like I had actually made a little progress. I reckon this cardio strike is stopping me from losing strength, because I feel like I have a tiny bit more in me when I do my weights workouts. Am looking forward to Sunday morning weigh in to see what a week without cardio has done to me. I am definately leaning up, I can see it progress lately when I check myself out in the mirror. Was looking at myself for a good 10 mins at my g/f's this evening as I don't have a good close up mirror at home. I am no-where near where I want to be, but I have to say, I am so much happier about how I look its great!

19th July - Shoulders, triceps and traps

After my weigh in on Sunday morning my Tanita scales said that I had lost 0.8lbs of weight in total and reduced bodyfat to 13.7% which suggests I gained muscle and lost some fat, which is cool, although I don't think the BF reading is anything to go by.

Warmup - 5mins @ 90-130bpm

Cross trainer

Iso-Lateral Shoulder Press

20kg x 8, 40kg x 5, 37.5kg x 6, 5(F)

Standing Side Lateral Dumbbell Raises

12.5kg x 8, 8, 10(Poor form)

Standing Front Dumbell Raises

12.5kg x 8, 8, 12

Rear delt machine

40kg x 8, 8, 8

Close grip bench

45kg x 8, 47.5kg x 8, 5(AF)

Shrugs

35kg x 12, 12, 10

Cable Push-downs

30kg x 7(F), 6(F), 25kg x 9(F)

Woodcutters (per side)

2 x 15reps @25kgs

Total Kcals burned - 840

Really good one today, strength again was much improved compared to weeks gone by, has got to be this cardio strike I'm on, it seems to be doing wonders for my strength gains- even if it is only a tiny bit, its more than I'm used to. Was especially happy with all the shoulder stuff today, weights and reps are up on everything compared with recent weeks. Abs are still caning from Saturday, so will definately be doing the decline weighted situps again. Gotta get myself a whey shake, catch ya later!

Wednesday 21st July - Legs

Warmup - 5mins @ 90-130bpm

Cross trainer

Squats

40kg x 8, 8, 80kg x 8, 8, 10

Leg Curls

22.5kg x 7, 6(PF), 6(F)

Calf Raise

80kg x 12, 12, 12

Leg Extensions

30kg x 8, 7(F), 6(F)

2 x 15reps @27.5kgs

Total Kcals burned - 741

Not a bad effort today, had my lifting belt on for the first time for squats and must admit I felt a bit of an arse. Although when I begun doing the squats I did feel like my back was being supported, even if it was only a little bit. Preventing injury is all good. Thought I was gonna blow a blood vessel while doing my leg extensions as I was really thrashing it out!

Changed my diet quite a bit today with the help of a guy from another forum. Basically I have my evening meal at lunch sort of time before I go to the gym and then the last carbs I have in the day are from my Dextrose after I finish my workout. Unless I have some fruit or something. I must admit I am a little skeptical about this plan, but I will certainly stick with it for a few weeks and see where I get. I think these last 10 lbs or whatever are going to be the hardest, then when I get as cut as I want I will have to deal with the gyno I have. Oh well, its all happy days really init!

Thursday 22nd July - Chest, abs

Not convinced about this whole low carbs thing I am on at the moment. I feel light headed almost every time I stand up, and felt tired from the moment I got up to the moment I went to bed. Althought I think its working with the fatloss. Guess it can't always be all good eh? My lack of energry certainly didn't help me attain any heavy lifts thats for sure.

Warmup - 5mins @ 90-130bpm

Cross trainer

Flat Bench

45kg x 6, 7(AF), 40kg x 8 (6)

Incline Bench

(Smith) 40kg x 8, 6, 5

Cable Crossovers

25kg x 8, 8, 20kg x10

Abs

15 weighted crunches, 15 regular crunches

Cardio - 20 mins @ 140-155 bpm

Cross trainer

Total Kcals burned - 699

Bit of a crap workout really, I was doomed from the start really as I had considered not going at all, but then I thought about where I wanted to be and what I wanted to look like, so I made myself go. I wasn't in the best mindset at all, and my workout definately suffered for that. I left out decline altogether becuse someone was using it when I wanted it, and then I decided decline isn't necessary every week anyway. Oh well, back later today, hopefully I can pull something out the bag then. In the meantime I'm off for a few balls at the golf range! Catch you all later.

Friday 23rd July - Back, biceps/forearms

Warmup - 5mins @ 90-130bpm

Cross trainer

Pre-Exhaust Assisted wide grip pullups

10reps @ 15kgs

Iso-Lateral Front Pulldown

45kg x 5, 42.5kg x 6, 40kg x 6

Iso-Lateral D.Y. Row

40kg x 10, 8, 10

Preacher Curl

(FW's) 15kg x 6(F), 6(F), 10kg x 8

Hammer Curls

12.5kg x 8, 8(PF), 6

Dead Lift

60kg x 8, 6, 6(Grip Failure!)

Total Kcals burned - 697

Good workout overall, better than what back days were like a few weeks ago. adding in some pre-exhaust has made a difference that I would not have expected, although you do lose poundages, but once you get over that I think its the way forward. Biceps too are getting a better workout, I have been concentrating on really slow and deliberate form lately, and I think its loads better like that. Deadlifts were a bit of a joke - was doing well, then on both my second and thrid sets my grip started to go at 5 reps when I probably would have liked to do 8, needless to say I will be taking my wrist straps next time. Stuff what people say about the grip never getting better that way.

Saturday 24th July - Cardio

Warmup - 5mins @ 90-130bpm

Cross trainer

Core strength

Horizontal Woodcutters

2 x 15 @27.5kgs

Cardio - 40 mins @ 140 - 165bpm

25mins Cross trainer

10mins Treadmill

5mins Cycle

Total Kcals burned - 993

Nearly didn't make it for the 3rd day in a row!! But once I got there I was ok, although I'd rather have done a weights workout, I stuck to what I have been advised. Weighed myself this morning for this week as tomorrow's result is likely to be skewed due to my first binge, I mean cheat meal for 5 weeks. Weighed in at 12st 7lbs ~ 175lbs and 13.2% BF. So I've reached tomorrows target today, and I suspect tomorrow my weight may be a little wild! It's all good though, a pound under target which I'm pleased about. I only started my new diet changes on Wednesday, and only did 60mins of the prescribed 80 mins of cardio, so I wonder what a whole week would have done along with full cardio! If I can drop another couple of pounds before holiday next week then that will be good since I expect to pile quite a bit on next week.

Monday 26th July - Shoulders, triceps and traps

Warmup - 5mins @ 90-130bpm

Cross trainer

Iso-Lateral Shoulder Press

20kg x 10, 30kg x 10, 40kg x 5, 4, 30kg x 8

Standing Side Lateral Dumbell Raises

12.5kg x 8, 8, 8(PF)

Standing Front Dumbell Raises

12.5kg x 8, 8, 8(PF)

Woodcutters (per side)

2 x 15reps @25kgs

Rear delt machine

40kg x 8, 8, 8

Close grip bench

45kg x 8, 46.5kg x 8, 5(F)

Shrugs

35kg x 12, 12, 12

Cable Push-downs

30kg x 4, 25kg x 8

Feeling really quite tired on this diet right now. I know its the way forward, but I'm finding it difficult to get the motivation to go to the gym when I feel tired like this. Hopefully this week off will sort me out.

you're doing awesome still, keep going ! ! can't wait to see what you look like in another month - should be ripped! :D

Thanks for the support monk. I just got back from a holiday with my mates which involved total over indulgence and heavy drinking every night. Your only young once right? I weighed myself the morning after I returned home and had put on 8lbs (182.8lbs). Weighed myself again this morning and had dropped back to 176.8lbs which is only 1.8lbs more than when I left. According to my Tanita scales my bodyfat has not really altered, although based on what I ate and drink I beg to differ.

I really can't believe how much what I ate affected me. This is the first time in over 7months that I have reverted back to what I used to be like (albeit it an extreme) and it made me feel horrible. Although part of that can be put down to the grease they use on all the food in spain.

Enough of the holiday hiccup, its been back to solid diet since Friday and I am starting back at the gym hardcore on Monday. Going to be doing 2 hours of cardio for the next 2 weeks and going hard on the weights. Its about time I kicked into overdrive and started getting the fat off. Gonna go hard at it as long as it takes until about 10% then bulking up over winter.

Laters!

Forgot to mention!! Me and a mate managed to do our own improvised shoulders and triceps workout while on holiday!!! It was quite unique and an experience I'll tell you that!! We were stumped for ideas of what to use to begin, but after some experimentation I came up with the idea of re-filling some old 5 litre water bottles and stringing them together with a twisted towel - which provided a surprisingly sound grip. We did overheard tricep extensions, side lateral raises, front lateral raises, and then laid on the breakfast bar and did rear deltoid raises. To finish we had my other mate sit on one of the bed/sofa's and do traps with that. I had the best sore shoulder's I have ever had!

Monday 9th August - Chest, Abs

Warmup - 5mins @ 100-130 bpm

Cross trainer

Flat bench

40kg x 7, 7, 42.5kg x 7(A)

Incline bench

(Smith) 40kg x 9, 8, 8

Decline bench

40kg x 6, 6, 7(A)

Decline weighted situps

10kg x 15, 15

Cardio - 30 mins @ 140 - 165bpm

25mins Cross trainer

5mins Treadmill


Total kcals burned - 1076

First day back after holiday, so was a little apprehensive about what I would lift, so started off a little slower than normal. To be fair I was able to lift pretty much what I could before I went. Pulled a hamstring on holiday in an 'incident' involving an ex scytophrenic (SP) soldier and a telescopic truncheon, so treadmill was hard on me today. It was a good workout in the end, only to find out I had left my training book in the cross trainer when I returned home.

Before I begun my workout I thought I may as well get my body fat checked to see what the damage was after my total over-indulgence while on holiday. Was totally shocked and stunned to hear 13.8% when my previous reading a month prior had been 14.7%. So god knows what I would have been had I not gone on holiday. Looks like my new diet tweaks were perhaps working better than I thought.

Wednesday 11th August - Legs

Today's pre-workout nutrition went a bit to pot because I got up later than expected and had to prepare for a job interview, so my only pre-workout carbs were the oats that I have in the morning, which I feel may have contributed to me feeling sick after my leg workout!

Warmup - 5mins @ 140bpm

Cross trainer

Leg Press

40kg x 10, 80kg x 10, 10, 8

Leg Curls

20kg x 8, 8, 4(F)

Calf Raise

80kg x 12, 12, 14

Leg Extensions

27.5kg x 6, 25kg x 8, 6

Total Kcals burned - 764

Had to leave post workout cardio out today as I thought I was gonna collapse in a big heap. I don't know if it was somehing to do with my pre-workout nutrition but even to begin with my heartrate was totally racing away even on the warmup, starting at 140 when it usually never gets to that at that point. My actual legs workout went pretty well, some of my weights were down more than I wanted, but that could well have been because I did leg press all out first off straight out the blocks and probably shagged myself out. Now I've missed that cardio its going to be a big push in order to meet my 2 hour quota this week. I feel even worse since I missed football on Tuesday evening through 3 seperate leg/foot injuries.

Really ought to take some pictures soon. Might take some in a min, depends how lean I'm feeling, haha.

Keep smiling, its all good :)

you are doing great

solid progress!!

Friday 13th - Shoulders, triceps and traps

Never did get round to the pics, maybe another night!

Warmup - 5mins @ 90-130bpm

Cross trainer

Iso-Lateral Shoulder Press

20kg x 8, 37.5kg x 6, 5(F), 35kg x 6

Rear delt machine

40kg x 8, 8, 35kg x 12

Standing Side Lateral Dumbell Raises

12.5kg x 8, 6, 7(PF)

Standing Front Dumbell Raises

12.5kg x 8, 8, 8(PF)

Shrugs

35kg x 12, 12, 12

Close grip bench

45kg x 8, 8(A), 5(F)

Cable Push-downs

30kg x 5, 5, 4(F)

Warmdown 5 mins

Treadmill

Total Kcals burned - 981

Pretty good one today, even thought weights were down, I guess I have to accept that I have missed pretty much 2 weeks of training. I concentrated on squeezing one more out on nearly every excercise - although its easier to do that on certain excercises to be fair. I am starting to feel like I have been cutting forever and don't seem to be getting what I expect. For the amount of time I've been at it I must admit I would have expected to be ripped by now. I just seem to have so much excess fat and skin all over the place, its denting my motivation slightly I must admit.

Saturday afternoon was back and biceps but I left my training book at the gym again, so will not try to guess all my weights.

Went out Saturday night to celebrate my mate's 21st birthday, a nice meal was had - mixed grill with onion rings and an egg on top for extra protein (like there wasn't already enough!) It was a superb meal but I felt bad about all the grease and the chips too. After the meal we went into another city to get drunk. We definately succeeded in that quest, and a good night was had by all. Had a round of golf today, so that probably burnt off one pint, LOL.

Starting a new job tomorrow so will find it difficult to post as much and keep my journal updated. My biggest problem is going to be having enough time to fit everything in - as I am used to going to the gym whenever I want to as I have been living a life of leisure for too long!!! Its going to be hard going doing a full days work and then doing a gruelling stint at the gym also. But everyone else manages it, so I don't see why I can't, it'll just be a culture shock to begin! Anyway, I have got to get to bed, I got 4 hours kip last night and have got to be up early.

Talk later!

P.S apologies for the lack of pictures lately, I promised some pics of the wheels, but alas, its so late in the day I have more important things I need to attend to - sleeeeeeeep.

Its been a while! Well, just a brief update as I am tired and in need of sleep yet again! Well, my first week in my first proper full time job went ok, started to week with my diet in good order but had to make some mods to it as I am not able to eat at the times I wanted to, and sandwhiches were the better option, supplemented by chicken breasts. I've managed to put weight on this week despite doing a fair bit of cardio, although my BF% has reduced, so can't complain.

On the training front I haven't missed a workout, despite being totally knackered after work and being unbelieveably tired when I wake up - but I'll get used to it in time. Going to the gym straight after work is hard work I must admit, but I am pleased I didn't miss a single workout because of it. Hopefully I'll have time to take some pics tomorrow night to show you guys.

Journal entries seem to be few and far between lately. I get home from seeing my girlfriend and have enough time to sort my clothes out and gym stuff for the next day and that’s about it. Every other day I have to cook my 2 days worth of lunch for work which consists of carrots, peas, few small potatoes and a load of chicken. It takes me about an hour and usually means I get to bed late. I must admit eating it is getting tiresome, but I can't help but think 'results, results'. The people in my office must think I'm crazy eating what I do.

I'm starting to get used to the early mornings a bit more, but going to the gym after work is still hard work, I often feel like just leaving it altogether. Funnily enough I only missed Saturday's workout last week, which obviously didn't involve going after work.

I am honestly thinking I need to start bulking, because I have really had enough of cutting. Now that its pretty much the end of Summer, it may not be a bad idea to start now. Perhaps I'll give it till November, and see where I am. To be honest I have never been back on the wagon properly since holiday, I've found it harder to resist the foods I crave and what not. I have been totally strict all week this week, although last couple of days I've increased my oatmeal a bit just because I like eating it - and I think it stops me getting tired so early in the day, which is obviously a side effect of low carbing.

I must admit I have noticed I am looking a little leaner this week, so that must be a good sign. I'll try to get some pictures up this weekend, I've really let the team down with my journal the last two weeks, I just don't know how people do it. I think I need to watch a Pumping Iron or a BB DVD to get me back on the trail so to speak.

Last week went ok, didn't miss a workout, although at the weekend I let go a bit too much and ended up eating a lot of crap over what I would usually allow myself. I think I'm at about 12-13% BF right now, although it does look more because of the loose skin and gyno. I've decided to start bulking early because I am getting far too many comments about me being too skinny and I don't really like it. I must admit I have to agree with them. Being this weight does not really suit my frame, I look more scrawny than I really am, which I also don't like. So, I've ordered 10lbs of flavoured whey and some creatine to get me on my merry way. Still trying to work out what calories I'll need, I'm thinking about 3500kcals. Messing with Fitday a little I struggled to get my cals up to 3000 never mind 3500.

Had a pretty good workout last night in the end, it was Shoulders/Triceps/Traps. Although I am suprised I made it through as I really couldn't be bothered at all. I thrashed out my final set of tricep push downs and was straight off home, I was late from work too, so I ended up having a protein bar for me dinner instead of an omelette. Hopefully my whey and creatine will turn up today or tomorrow so I can get on the bulking wagon. Still thinking I may have made a bad choice perhaps, but as long as I do it clean then I should be ok. Winter is the best time to do it anyway because there's no more swimming or sub bathing to be done.

Legs last night and it was a good 'un! Well, it felt it at the time and it most certainly feels like it now sat in the office! Can't wait to start eating more and trying out the creatine, I have a feeling I am going to put weight on really easily, I'm just hoping it will all be muscle. This will be the first time I have had my diet good enough to actually make any gains, so its pretty exciting. I took a few snaps last night as my 'starting point' so will hopefully upload them tonight. Hopefully I'll have all the stuff in for my diet by Saturday/Sunday, so should be able to start fully on Monday.

Well, another week down and I haven't done anything I said I would do. Only had 3 workouts last week, which was a poor job on my part, but that said I am changing my split totally this week and that required that I had Saturday off anyway (yeah any excuse!). I've put on a few pounds since last week but I expect its all water anyway. I've been finding it hard to eat enough to be honest, I never realised bulking would be as hard as cutting in terms of getting all the food in. I'll probably start a new journal and let this one die a death sometime.

Keep up the good work! :)

After talking with a trainer at my gym for a good 30mins last week I have totally changed my workout because I think I may have been doing too much on certain days, and I was also getting pretty bored - so I should imagine my muscles were getting bored too.

Monday night was Back and Traps, which felt good and I had an ache until Wednesday which felt pretty good. Last night was Quads and Triceps which felt a little strange doing those muscles together - it still went well, so not too worried. I've been on the creatine nearly 2 weeks now and haven't felt the increas in strength as much as I thought I would - although it is there I will admit. I'm feeling pretty fat on the bulking front, and it certainly feels like I am putting on flab and nothing else! I guess its all about patience really, and to be honest I haven't been eating the cleanest ever, but still very clean during the week. I just want to get big without the fat!!!

Another week down. The days seem to pass me now with no time to devote to the things I enjoy most. I seem to spend all of me evenings cooking food to take to work with me, and getting my gym bag ready - its never ending. I only made 2 appearances at the gym this week - a culmination of laziness and not feeling that good. I thought I deserved a few days off as if I went when feeling bad I would not recover fully in my view. This was my worst showing in some 3 months. Haven't gained any weight really apart from a little water weight, I think I'll need to buck my ideas up and start eating like a horse - as if I don't already get people thinking I eat loads at work already when I crack out my lunch box loaded with salad pasta and chicken and then sandwhices 10 mins later! Creatine doesn't seem to be doing anything for me other than making me need to crap all the time and smelling like there is a few dead bodies up there too, not nice I will admit. I must say I don't think the creatine is making me any stronger either, I expected more from it really. I keep promising pics but I never get round to it. I think I'll just stop promising now.

Have a good weekend all ;)

Thought I better add something here as I have totally neglected the forums the last few months. My bulking doesn't seem to be going well at all, I have put fat on and thats about it - don't seem to have any strength increases. I've had to cut my diet back a bit because the amount of pasta I was eating was totally screwing with my bowels, that coupled with stomach upset from the creatine just wasn't clever.

My dedication seems to be at quite a low right now, I allow myself the odd bit of junk at weekends - but more often than when I was cutting, I can't seem to help it, I feel like I am letting myself go a bit at the moment. Not only is my eating not as strict as it should be, but my training is not either. Last week I only went twice, and the 2 weeks before that were no better. Saying that I did play football twice last week for an hour a piece - so at least fitness is there.

Add to all that my lower back twinges I seem to be getting, I am definately not on best form right now - need to sort myself out big time. I have stopped all ab and lower back excersises in the hope that this would sort it out, but it seems as bad if not worse, I'm at a loss about what to do at the moment.

I just don't have the motivation to go to the gym straight after work, I don't know how some of you guys do it, I don't even have a physical job and I feel very tired - I just want to sit and watch T.V a bit. I don't know whats going down right now but I've come this far and I'm sure as hell not going to let myself stay like this.

Keep up the good work everyne :)