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

Day 29

Got back on track yesterday with a good early morning cardio session and a mid afternoon back and abdominal workout.  Good day of eating,  managing to fit in all my meals.

Today was again another good day of eating and training.  Woke up and did my usual 40minute walk.  Really enjoying walking outside, helps clear the mind before the start of the day.  Pretty tired today thought not getting more than 7hrs sleep really.

Trained a little later than usual.  Got to the gym at 19.30 and trained chest and biceps.  Really intense session, blasted through it.

WEIGHT:85KG

Trained Chest and Biceps:

Incline Smith Press
Dumbell Flat Bench
Pec Dec
Decline Smith Press

Barbell Curls
Cable single arm concentration curls
Seated Hammer Curls

Hopefully can keep the diet going.  Not really difficult with anything but finding the time to ensure I consume everything I need for the day.  Will keep pushing on.

Day 30

Had a day off work today which was great because I pretty much managed to fit everything in time and on time.  The only thing was I woke up a little later today, think I needed the extra time to catch up on sleep.  Did my usual morning cardio, really nice day outside, very pleasent.

Went to the gym around 3pm and trained legs.  I train with high intensity when training legs and today was no exception.  Totally shattered after it, walking down the stairs from the gym was interesting to say the least lol.

After the gym I felt SUPER tired.  Really fatigued which was a little strange but I suppose I must of had a harder legs session than usual.

Trained Quads and Calves:

Smith Machine Quads
Barbell Lunges
Leg Extension
Horizontal Leg Press

Standing Claves Raises (Flex Lewis Workout)

Back to work tomorrow.  Gonna be along shift so some early training and lots of food prep.  Hopefully I can keep on track with everything.

This is me 12 weeks out weighing in at 85kg.

Attached Image(s)

Day 31

Back to work today, did a 12 until 8 so nothing to taxing.  Woke up at 7.00am and did my 40mins cardio, had breakfast and then headed off to the gym for a shoulder workout.  Watched a youtube video of Kai Green training shoulders with Charles Glass and followed a few of his extercises.  Really good some of them, really focusing on the muscle group more.

Eating was great.  James has changed things up a little bit with me. Al post the diet and cardio at the bottom.  Good day overal really, eat well, trained well.

Trained Shoulders and Abs:

Dumbell Shoulder Press
Modified Lateral Raises
Dumbell Rear Delt Flys
Barbell Upright Rows
Modified Dumbell Front Riases

Abdominal Workout

This is the new diet that James has come up with for me:

Wake                                   Water
7.15am - 60minutes Low Intensity Cardio

Breakfast 8.15am               Omellette: 8 egg white, 2 yolk (free range)
                                             Porridge: 40g Oats, 150ml Milk, Tbls Dried Fruit, Tbls Ground Linseeds
                                             250ml Fruit Juice

11.00am                              2 Oatcakes, Natural Peanut Butter
                                             30g Whey in Water
                                             Item of Fruit

1.30pm                                Sandwich: 2 Slices Granary Bread, 100g Tuna/Slamon, Tbls Low fat yoghurt Bind
                                             Mixed Salad, Tbls Ground Linseeds
                                            
2.45pm                                1 Oatcake
                                             30g Whey in Water

Immediately Post Workout  Serving of Cellmass, 5 Glutamine Capsules

15 mins later                      Shake: Build and Recover, 20g whey, 20g Maltodextrin

Evening Meal 5.30pm        160g Chicken/Lean Red Meat
                                            40g wholewheat Pasta
                                            Loads of Veg

8.00pm                               80g Chicken Breast
                                            Item of Fruit
                                            Tbls Spoon Sunflower seeds

Bedtime                              200g Cottage Cheese
                   

Day 32

Wow cardio has definately stepped up now.  I asked James if I should do a light jog rather than a fast walk as I was really out of breathe at all doing the fast walk.  This morning woke up at 7am and headed out.  The jog was ok a little difficult at times but walked a little from time to time to ensure my heart rate doesnt go up to much.  I get a little competitive if someone runs past me and I try and keep up lol.

Eating was fine today.  Doing a longer split shift at work today so not doing any weights but going to catch up with them tomorrow and Sunday.  Just about to have my chicken and veg with pasta.  All seems to be on track so al just keep plodding on!!

Keep at it mate!

Day 34

Cracker of a day yesterday, SO busy at work.  Managed to consume nearly if not all my food.  Pretty hungry and tired towards the end but that was after 14hrs working so understandable.  Apart from that yesterday was really ok no training but all in all fine.

Today woke up a little late but managed to squeeze in a gym session and a little HIT cardio.  Food has been not bad so far.  Just trying to fit in the rest of the food before the end of the day.  Have the next 2days off so going to train hard and eat well.  The timings and planning is coming together better, back in to a good routine about when and where I can have my food.  Along with when I need to prepare it.  Bodybuilding does take alot of planning and execution. 

Found myself today taking a small bag of food with me when I went shopping.  My girlfriend thinks I'm mad lol.

Trained Hamstrings and Calves:

Stiff Legged Deadlifts
Modified Lying Leg Curls
Leg Press (feet high and wide)
Seated Leg Curl

Standing Calve Raises (Flex Lewis Special)
Smith Machine Seated Calve Raises

As the weeks go by I'm looking better and better.  Starting to look out the sleave less tops for the gym now lol.  Back on the cardio tomorrow morning.  NO PAIN NO GAIN.

Day 35

Another day off from work today.  Woke up a little late which set everything back a touch.  My lower back was really sore this morning, found it difficult to bend over to put on socks but I managed to make it to the gym.  I decided that I could do 30minutes on the bike then I did a 25minute hill walk.  That seemed to be ok, thought I better do something rather than nothing.

Later on in the day my back managed to get alot better.  Because of the late rise my weights session wasnt until 7pm.  Wasnt too busy and managed to fit in everything I needed to. 

Felt VERY fatigued today.  I think this was the first day where I am really starting to feel the diet and training.  Veins are popping out during my workouts and the abs are starting to look like they are chizzled from stone lol.

WEIGHT: 84KG

Trained Chest and some Abs:

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

Abdominal Workout

Back still feels alittle sore but certainly nothing like this morning.  Should be all better by tomorrow.  Of again from work so will have a good day eating and training.

Day 36

Wow great day for my jog this morning.  Really nice to get outside and train, makes things that little bit easier.  However 60minutes of cardio is pretty tuff especially rite after waking.  Anyways plodded through that and had my breakfast. 

Trained at the best time for me, around 3.30pm.  Today was shoulders and biceps, very intense workout with some good pumps and vascularity popping out especially in my arms and now a small one in my right front delt.

Feeling a little hungry through the day.  Rite now about to have my chicken, fruit and sunflower seeds feeling pretty much starving!!!  A little light headed at times, kinda like floating alittle.  Hopefully al adjust soon, not enjoying this part so much.

Trained Shoulders and Biceps:

Military Press
Modified Lateral Raises
Bent Over Rear Delt Flys
Modified Front Dumbell Raises

Seated Dumbell Curls
Barbell Curls
Modified Cable Curls

Back to work tomorrowm, on a split which is good for training and eating. 

Good effort buddy keep up the good work.

I see u use a high and wide stance on leg press to hit hams, never tried that, might give it a go next time I do legs.

danchubbz


Good effort buddy keep up the good work.

I see u use a high and wide stance on leg press to hit hams, never tried that, might give it a go next time I do legs.

Thanks Dan.  Yea I feel it hits the Hams nicely and gives good thickness to them.

Looking in very good shape in those pics mate!

Your dedication is pretty inspiring!

odyysey


Looking in very good shape in those pics mate!

Your dedication is pretty inspiring!

Thanks very much odyysey. 

Its been hard work so far,  hopefully I can keep things on track and win the Scottish Championships.

Day 37

Back to work today so trying in vein to squeeze everything in.  Woke up this morning and headed to the gym this time to do my cardio.  Been having a little pain in my left knee when running, seems to be just early mornings.  However I jogged for a bit then ran then jogged then ran just to keep the pain away.  The walking was on an incline so kept the heart rate up.

Unfortunately ran over at work so didnt manage the afternoon weights session which I was abit pissed about but oh well.  Al make up for it tomorrow.  On a 10-6 so al weight train in the evening.  Eating was fine.  Changed the 2030 meal to a shake because I ran out of chicken.  Apart from that everything was good.

Should some of my new work mates photos of last years competitions and they were like "thats not your" lol and " those are very some pants Gordon" lol. 

Day 38

I WANT A CHOCOLATE BAR!!!  Well bascially how I felt today.  Morning cardio has become really hard.  Feeling SUPER hungry when I wake and finding it almost impossible to jog so have decided to Hill walk at the gym.  After breakfast I've started feeling a little light headed and weak but pick up throughout the day.  Right now having my cottage cheese just feeling EMPTY.  However I keeping on track, following times and the diet to a 'T'.

Pretty tired been working hard and not sleeping more than 7hrs a night unfortunately.  On a split tomorrow so will have a morning cardio session at 7am and a weights session at about half 3.  Oh on a note I've been choosen as the gym member of the quater and will have a little part in the Nullfeild health newsletter.  So hopefully I can do some natural bodybuilding promotion.

Trained Back and Abs:

Single Arm Dumbell Rows
Close Grip Lateral Pulldown (metal handles)
Standing EZ Bar Pulldowns (superset with negative pull ups)
Barbell Rows (under hand grip for lower back)

Abdominal Workout

Day 41

Been a bit hard to keep the journal up to date this weekend.  Been really busy at work so JUST finding the time to squeeze in gym sessions.  Foods been great however training was difficult today and missed my hamstring and cardio workout but I will be training that tomorrow and TRYING my damdest to catch up next week. 

Apart from that everything seems to be going fine!!!

Day 42

Straight back on it this morning after a not so great couple of training days.  Woke up at 6am and headed to the gym for an hours hill walk.  Going to try and jog tomorrow but just finding it abit painful and exhausting however I will push on.

Food and evening training session was great.  Good workout and managed to fit all food and timings in. Felt I have lost a little strength on tricep rope pushdowns but apart from that nothing I didnt expect.

WEIGHT: 81.5KG

Trained Hamstrings, Calves and Triceps:

Leg Press (feet high and wide)
Seated Leg Curl
Stiff Leg Deadlifts
Modified Lying Leg Curl

Standing Calve Raises

Tricep Dumbell Extensions
Rope Pushdowns
Single Arm Pulldowns

Feeling REALLY hungry as I have my cottage cheese.  Also on a side note and been adding a little salt to my evening meal to prevent cramps.  My upper abs are looking really good, a little watery.  Lower abs are starting to tighten up and poke through.

Day 43

Some crazy cravings for cheese today lol.  Was desperately trying to find cheese sprinkles that ronnie coleman uses in his scrambled eggs but no joy.  Off work so managed to fit in everything as planned.  Woke up later so pushed everything a little back.  Needed the extra sleep I think because of the graft I put in on working days.  Went shopping to asda, felt REALLY tired and weak in the knees.

Cardio was good this morning, still feeling a little soreness in the knees but trying to do 10mins jog with a 10min fast walk hill climb for an hour.  Starting to really notice the difference when I look in the mirror at the gym.  Veins popping in the arms and even in my right delt.  Striations in my shoulders and detail poking through on my legs.  However I am feeling very flat and unpumped in my legs and back.  First time I've noticed this.

Trained Shoulders and Biceps:

Military Press
Incline Lateral Raises
Upright Cable Rows
Rear Delt dumbell Flys
Front Dumbell Raises

EZ bar curls
Seated Dumbell Curls
Cable Rope Hammer Curls

sounds really hard going mate, but stick at it and hopefully you will get  the reward at the end, good luck with the show