***4th Place BNBF British Finals***Moved to Progress Journal Section***

If you do decide to use a fat burner then make sure you check out the ingredients, but I'm sure you're already aware of that. Extreme's Lean R is no longer suitable for naturals as they have redeveloped the product and it contains something we can't take. I used to use Muscletech Thermogain but they seem to have stopped making it. I'm sure under Jame's guidance you won't need anything

Yea its a tricky business making sure everything is compliant.  But I think your right, sticking with jame's guidance I doubt I'll need anything.  Just to help with the low energy levels towards the end of the day. 

I thought about may some raw gurana, seems to be the best herbal as I dont drink coffee.

I know James rates green tea! Maybe give that a try and it can help with fat loss too.

Well the girlfriend buys green tea by the truck load so I may have a few cups.  Thanks

Day 14

First day of my holiday so took things easy.  Had a day off from the gym and relaxed.  Nothing much to report just keeping going with the same diet for now.

WEIGHT: 89KG

Day 15

Back in the gym today.  Completed my usual 40min cardio session, cranked up the incline a little, 6.5km/h at 4.0. Felt good abit hungry towards the end but pretty much normal.  Eat well all day even with a LONG shopping trip with the girlfriend hehe ;-). 

Went to the RGU: Sport gym near me today.  They have great lifting platforms and I trained with a couple friends who push me to my max every time.  Did shoulders and abs, good workout, plenty of energy.  Saw the Watchmen at the movies,  interesting movie, a little perplexed at the end but all in all good.

Trained Shoulders and Abs:

Military Press
Lateral Raises
Cable Rear Delt Flys
Barbell Shrugs
Front Barbell Raises

Abdominal Workout (3 excersises, 3 Sets)

Lost 2kg so well on the path to getting ripped.  Looking better and better in the mirror so very chuffed with my progress in the off season.

Just been catching up on your journal, good luck with the prep, i'll see you there i'm competing in ladies physique at the scottish,

Well done on the weight loss, who needs fat burners

Thanks for the support. Doesnt seem to be as hard as last year but I'm only 3weeks in hehe. 

See you at the Scottish Caz, hopefully with a big trophy under my arm ;-)

Day 16

Abit drich today, wet, windy and cold for those not from the north east. Woke up at 9.00am and had my protein shake then off to the gym again.  I thought I might up the gradient again today just to keep the heart rate up and give myself a little bit of a challenge.  Still pretty easy, just walking away letting my mind wonder on to some of the most random things.

Headed home and had my breakfast and pre workout shake with an oatcake.  Got to the gym at about lunch time.  Got some new bits and bobs from APT Lifting Gear.  Some wrist wraps and some knee wraps from extremepowerlifting.co.uk.  Tried the wrist wraps out today, very good, managed to bench the 48kg dumbells with 6reps.  Hopefully al test out the knee wraps on friday for squats.

Tranined Cest and Biceps:

Flat Bench Dumbell Press
Incline Barbell Press
Pec Deck
Incline Press Machine

Seated Bicep Curls
EZ Bar Curls
Hammer Curls

Didnt feel hungry all day really.  Getting a bit peckish now, probably because I'm thinking about it ;-)

Day 17

Woke up at 9am again today, bright and breezy.  Usual morning cardio 6.5km/h at a gradient of 4.5.  Tomorrow I'm thinking about doing my cardio by just going for a long walk. 

Eating was fine today all on time and everything in.  If only I could do bodybuilding full time, would make things SO much easier.  Felt a little hungry around 4pm today.  I think it might of been down to the long walk me and girlfriend took round a local park. 

I've also picked up a habit of having a short nap at about 7pm for mayb 30mins or so.  Good or Bad??


Trained Hamstrings and Triceps:

Stiff Legged Deadlifts
Lying leg curls
Horizontal Leg Press (feet high and wide)
Seated Leg curl

Tricep Pushdowns
Rope Tricep Extensions
Dumbell Overhead Press

A little bit drained towards the end of the workout but expected I guess with lower carb intake.

Day 18

Woke up a little late today, 9.50am think I dosed off after waking at 9.  Anyways did the usual protein shake when I woke and decided to walk outside today because the weather was grand.  Alot less boring than in the gym so hopefully al keep that up if the weather stays tight.

Went to the gym late in the afternoon today.  Managed to get some more food in which helps on a big QUAD day.  Managed to squat 160kg for 5 reps.  Tried out my new kness wraps which are really good.  Help with getting alot deeper at the bottom.

Trained Quads and Abs:

Squats
Leg Extension
Horizontal Leg Press
Dumbell Lunges

Abdominal Workout

A good day today.  Had the training partner in the gym which helps with motivation.  Abit hungry now but got a meal coming up soon.  My favourite workout tomorrow BACK, bring it on.

Day 19

Decided to walk outside again today.  Lovely sunny day, walking outside is alot better than just walking on the tredmill.  Woke up a little later again today around 9.45 downed my shake and headed out for my 40minute walk.

Trained a little later than usual today, 17.30, nice and quiet in the gym.  Trained back today, my deadlifts were still a little down.  I've pulled 200kg for 3 reps before pretty confidently and I was struggling with 190kg at 3reps.  Maybe just an off day.  Everything was up though managed the full stack on the Hammer Strength row for 5 reps, which I've never managed before.

Trained Back today:

Deadlifts
Lat Pulldown
Hammer Strength Row
Cable Row (modified with straight bar high and pull to chest whilst sitting on floor)
Barbell Row (3 sets)
Chin Ups (back very tired on this one just managed 2 sets with 4 reps)

A good day today lots of eating, not feeling to hungry at all.  Having a little trouble with minor cramps.  I dont salt my food at all, literally never.  Would anyone recommend salting my food alittle??

Day 20

Woke up a little later today at around 11am felt pretty tired and fatiqued with all the training.  Didnt do my HIT cadio however I did go for a moring walk 40 minutes outside again.  Lower back was a little sore today but probs just because of my back workout yesterday.

Food was great today stuck to the diet to the T.  Even with the girlfriend trying to tempt me with my favourite milk chocolate topped Hobb Knobbs.  Nothing much to report today really,  starting my new job tomorrow so hopefully it doesnt get in the way to much with the contest prep.  Not the best time to start a new job but bodybuilding needs to fit around life.  A little hungry towards the end of the day again but nothing to difficult.  Cant wait for another week.

Day 22

Unfortunately didnt find the time yesterday to update my journal.  Started my new job and put in a good 12 hour shift.  Things went ok with training yesterday.  Woke up at 7.30am to do to my 40mins cardio at the gym.  Same as usual nothing to hard just enough to get a light sweat.  Food wasnt great yesterday, still introducing the whole bodybuilding thing to new work colleges.  I'm sure everyone who competes goes through the usual questions, "whats that your drinking?", "protein shake", "ehh yuck!!".
 
Today was different, was off work so managed to fit in all training and food.  Currently munching through my chicken breast, apple and sunflower seeds.  Think the chickens getting a little boring but al bash on.  I've been adding a little sprinkle of salt to my chicken, veg and pasta to help prevent cramps that I've been getting lately.  Hopefully this might help.

At the gym today decided to wear the good old 'wife beater' ;-).  Veins are popping out in my arms and striations in my chest are starting to appear.  Always good to see improvement.

WIEGHT: 87.5KG

Trained Chest, Biceps and Abs:

Incline Smith Chest Press
Cable Crossovers
Flat Bench Dumbell Press
Incline Flys

Seated Biceps Curls
Olympic Curls
Hammers

Abdominal Workout

All going ok Gogz?

Everything in check?

Hi James.  Everythings all good every week looking better and better.  Dont feel quite as strong as usual in the gym but still keeping my usual high intensity.

This weeks been a little problem with eating enough food thoughout the day.  I've just started a new job so ensuring timings are correct.  However next week I will have a MUCH better idea of when I can consume foods.  I will drop you an email with whats been happening.

Thanks for getting in touch.

Day 24

Didnt quite find the time to update the journal yesterday.  Really good day of eating and training.

Today was a little different.  Took a day off training however my diet didnt go to plan.  I managed to fit in my breakfast, lunch a protein shake + banana, 60g chicken breast + apple + sunflower seeds, my evening meal and my cottage cheese right now.  I suppose its ok but I like to stick to the plan James has given me to the letter because I'm seeing results. 

Next week will be different though.  Al have everything planned out.  Back training again tomorrow, get up and do my cardio along with a Leg session I think.

OK mate - we should maybe have a phone review next week

Day 27

Really difficult week this week, probably the hardest week I've had in a long time with training and dieting.  I havent had anything out with my diet but its been a big problem trying to consume enough to ensure that I'm not using muscle up.  My training has also lacked this week.  Managed to fit in a good amount of cardio however my weights have struggled with lack of time.  Didnt fit in back or hamstring training and lacked in abs as well.  Its just been down to the new job I suppose, putting in ALOT of hours so found it difficult to squeeze in the time but next week I will be much better organised!!!

Did my morning cardio and next week will be a better week.  A little set back by I WILL get things back on track.