2012 prep to return to bedford

Sorry about the dodgy tan lines these photos were taken after two weeks back training and i weight in at 15st 10lbs  

at weight in today the scales went to 17st 2lbs will need to update photos soon,

My diet this is a basic layout
 
Breakfast
1/2 cup of oats 1 1/2 cups semi skimmed milk, banana and spoon full of honey,
250 ml semi skimmed milk 250ml of quark 1 large scoop whey
 
Mid morning
300g cottage cheeze 4 boiled eggs three rice cakes.
 
lunch
100g pasta or rice or cous cous spoon full of mayo 2 tins tuna or 250g chicken and some salad.
 
mid afternoon
300ml semi skimmed milk 2 large scoop of fine milled oats  2 large scoops of whey
 
Training days 
post training
2 large scoops of whey mixed water.
 
non training days
fruit and nuts
 
dinner
jacket pot three types of veg 350g poached fish or steak or liver.
 
pre bed
250g quark 250ml semi skimmed milk 1 large scoop of whey.

My training routine have been doing this since i started back and my weight have gone up by loads so will stay with it for now, I train 3 x per week
 
training day one
 
Flat bench dumbell press
1 set of 10 with 45kg to warm up on
5 x 5  75 kg  ( as soon as i can do 5x5 sets with the weight then i move to next size dumbells)
Incline smith press
5 x 5 50 kg
dips using body weight  (need to sort me a belt as soon i will need extra weight)
5 x 5
shoulder press
5 x 5 60kg using a olympic bar
skull crushers
5 x 5  40kg
 
 
training day two
 
dead lifts
1 x 10    90 kg warm up
5 x 5 155kg
 
upright rows
5 x 5  55kg using Olympic bar
 
low pully rows
5 x 5  85kg   going to change this for T bar rows
 
shruggs
5 x 10  65kg
 
bicept curls with ez bar
5 x 10 40kg
 
dumbell curls run the rack ( no rest start dont stop)
 
1 x 12  30kg
1 x 12  35kg
1 x 10  40kg
1 x 8    45kg
1 x 6    50kg
 
workout three
 
Squats
1 x 12  65kg
1 x 10  75kg
1 x 8    95kg
1 x 6    105kg
1 x 4    115kg
 
leg curls
5 x 5  5 blocks
 
stiff leg deads
3 x 12 85kg
 
toe press (calf raises)
3 x 12 74kg
 
all finished if you want to add any comments please do

Right training day today
 
Ten minute streaching before
 
Flat bench dumbell press
 
1 x 10  50kg warm up
5x5      75kg
 
Incline smith press done slow and controlled
 
5x5      50kg
 
Dips done deep
 
5x5 bodyweight
 
Shoulder press olympic bar
 
5x5       60kg
 
Skull crushers EZ bar
 
5x5      40kg
 
tricept pushdowns with a slow count of ten between sets 
 
5x5      20kg
 
 

Yesterday did 30min cardio going to be doing 30 min non training days

Didnt train on thursday didnt feel too well and thought no point going and doing a half harted job, will train sat morning

30 min cardio on friday feeling a bit better than thursday,

Training day  (sat 22nd)
 
Dead
1 x 10   90kg to warm up
5 x 5    155kg
 
Upright rows
 
5x5  50kg
 
T bar rows
 
1x5  100lbs
1x4 150lbs
 
Shruggs
 
3 x 10 70kg dumbells
 
Dumbell curls 30 sec rest between sets
 
1 x 12  35kg
1 x 10  40kg
1 x 8    45 kg
1 x 6    50kg
1 x 4    55kg
 
Managed to complete training seasion but felt like **** went home and ate and slept for the rest of the day,
 
 
 
 

Got up this morning still feeling poorly but have ate and drank plenty of fluids and slept on and off all day, ach a bit from the T bar rows would be please if i didnt feel so bad,  

Trianing monday 24th
still not feeling 100% blocked nose finding it hard to breath and now that dreaded dry cough ripping me lungs out, oh well onwards and upwards,
 
Squats
 
1 x 12 50kg warm up
1 x 10 85kg
1 x  8  105kg
1 x  6  115kg
1 x  5  120kg
 
Leg curls
 
3 x 12     5 blocks
 
Stiff leg deads
 
3 x 12  85kg
 
Toe press
 
3 x 12   84kg      ( on the leg press machine )
 
 
Was totaly shattered roll on when i am feeling better hate being ill
 

Training tuesday
 
Dumbell press
 
1 x 12 50kg warm up
5 x 5   75kg
 
Incline smith press
 
4 x 5 50kg
1 x 4 52kg
 
Dips
 
5 x 5  bodyweight only
 
shoulder press Olympic bar
 
4 x 5 60kg
1 x 5 62 1/2 kg
 
Dumbell laterial raises
 
3 x 12 25kg
 
Skull crushers
 
5 x 5 84 lbs
 
Trycept pushdowns
 
1 x 12 20kg
1 x 12 25kg
1 x 12 30kg
 
 
Good work out but still feeling the effect of being ill, no train till friday so rest,

Training friday
 
Deadlift
1 x 90 kg  x 10  to warm up
1 x 5   155 kg
1 x 5   165 kg
1 x 5   170 kg
1 x 5   170 kg
1 x 5   170 kg
 
Upright rows
5 x 5 60 kg
 
T bar rows
1 x 5 150lbs
1 x 5 160lbs
1 x 5 160lbs
1 x 5 160lbs
1 x 5 160lbs
 
Dumbell curls
1 x 12 35kg
1 x 10 40kg
1 x 8   45kg
1 x 6   50kg
1 x 5   55kg
 
 
some weight increases feeling stronger, but still got a dry cough causing some distraction to my training.
 

At weight in today 17st 2lbs so no gain will need to take some more photos and compare, and also have a look at me diet.

Training tonight
 
Legs
 
Squats
1 x 12  55kg
1 x 5    115kg
1 x 5    115kg
1 x 5    115kg
1 x 5    115kg
1 x 5    115kg
 
Leg curls
1 x 5   7 blocks
1 x 5   7 blocks
1 x 5   7 blocks
1 x 5   7 blocks
1 x 4   8 blocks
 
Stiff leg deadlifts
1 x 5   110kg
1 x 5   110kg
1 x 5   110kg
1 x 5   110kg
1 x 5   115kg
 
Toe press
1 x 5    128kg
1 x 5    128kg
1 x 5    128kg
1 x 5    128kg
1 x 5    128kg
 
Abbs
 
Leg raises
3 x 12
Stick twists
2 x 50
Crunches
3 x 12

Training last night
 
Dumbell press
 
1 x 12 50kg warm up
1 x 5  75kg
1 x 5  75kg
1 x 5  75kg
1 x 5  80kg
1 x 5  80kg
 
Incline smith press
 
1 x 5  50kg
1 x 5  55kg
1 x 5  55kg
1 x 5  55kg
1 x 5  55kg
 
dips
 
5 x 5  bodyweight
 
Shoulder press
 
1 x 5  60kg
1 x 5  62 1/2 kg
1 x 5  62 1/2 kg
1 x 5  62 1/2kg
1 x 5  62 1/2kg
 
Seated laterial raises
 
1 x 12  25kg
1 x 12  25kg
1 x 12  25kg
 
Skull crushers
 
5 x 5 84lbs
 
Tricept pushdowns
 
3 x 10  30kg
 

As of today i am looking for another gym, where i train at the moment there is no cardio machines as they have got broken one by one and have never been fixed and now the lat pull down machine, cables broke, and the hamstring curl bench is bust as well, so i am looking else where, its a shame because its a good spit and sawdust gym,  

training today
 
Dead lifts
1 x 10  70 kg Warm up
1 x 5    165 kg
1 x 5    170 kg
1 x 5    170 kg
1 x 5    170 kg
1 x 5    170 kg
 
Upright rows
1 x 5  60 kg
1 x 5  60 kg
1 x 5  62 1/2 kg
1 x 5  62 1/2 kg
1 x 5  62 1/2 kg
 
T bar rows
1 x 5  75 kg
1 x 5  75 kg
1 x 5  75 kg
1 x 5  75 kg
1 x 5  75 kg
 
Shuggs dumbell
1 x 5  85 kg
1 x 5  85 kg
1 x 5  85 kg
1 x 5  85 kg
1 x 5  85 kg
 
Bicept curls ez bar
1 x 10  40 kg
1 x 10  40 kg
1 x 10  40 kg
 
Dumbell curls
1 x 12  35 kg
1 x 12  35 kg
1 x 12  35 kg
 
 
At weight in today i am 17st 4 lbs so thats 2lbs up on last weeks weight, finaly got it moving again after three weeks staying the same. Going to a new gym tomorrow to try it out just doing cardio somthing i want to get into two or three times a week from now on.
  

Training today
 
40 min cardio today at new gym,

First weight seasion at new gym, was lost, nothing was where it used to be, nothing like a new start new gym, strange how differant weight feel. Dumbells are covered with rubber and look bigger but then they feel heaver as well, olympic bars are straight not bent, could get used to this   
 
15 min warm up
 
Flat bench Olympic bar
1 x 12  75kg
1 x 5    100kg
1 x 5    100kg
1 x 5    100kg
1 x 5    100kg
1 x 5    100kg
 
incline smith press
1 x 8   50kg
1 x 8   50kg
1 x 7   50kg
1 x 6   50kg
1 x 6   50kg
 
dumbell flat bench flys
5 x 8  20kg    they feel more but thats whats the numbers say
 
Seated shoulder dumbell press
1 x 8  20kg
1 x 8  20kg
1 x 8  20kg
1 x 8  20kg
1 x 8  20kg
 
Seated side laterial raises
1 x 8  12 kg
1 x 8  12 kg
1 x 8  12 kg
1 x 8  12 kg
1 x 8  12 kg
 
Skull crushers (short olympic bar )
 
5 x 8  30 kg
 
Trycept press machine
 
5 x 8 60 kg
 
Trycept push downs
 
5 x 8  12 blocks
 
Then finished off with 35min fat burn program
 
 
All in all not a bad seasion the gym started filling up with office types more talking than work, as i was finishing got a few looks as i am not decked out in the latest fasion just pair grey shorts and an old vest / t shirt, oh well not to worry, going to give it a try for a month see how it goes.
 
 
 
 
 

Training yesterday Legs
 
Squats
1 x 12  50kg warm up
1 x 5    110kg
1 x 5    110kg
1 x 5    110kg
1 x 5    110kg
1 x 5    110kg
 
Leg curls (done on seated curl machine)
1 x 10  50kg
1 x 10  50kg
1 x 10  50kg
 
Leg extensions (done on seated machine)
1 x 10  35kg
1 x 10  35kg
1 x 10  35kg
 
Stiff leg deads
1 x 5  110kg
1 x 5  110kg
1 x 5  110kg
1 x 5  110kg
1 x 5  110kg
 
Toe press (on leg press machine)
1 x 12  110kg
1 x 12  110kg
1 x 12  110kg
 
Crunches   3 x 12
leg raises  3 x 12
 
feeling very heavy this week dont know why i think i look fat but my other half said i look a lot bigger, I never see this i just see me. i am wearing XXXL tee shirts so i must be getting bigger, but as i have started at a new gym that has lots of cardio / fat burning machines, i have started doing 3 x 40 min fat burning, and see how it goes will weight in again on sat and see the results. 

Well what can i say at weight in today i went 17st 7lbs, how did i manage that ive done three seassions of cardio this week on top of my training was expecting a drop or to stay the same, only differance was i used Bulgar wheat instead of pasta and took some papaya enzyme to help with digestion, just to see if it does, and it did,
 
Training last night
 
Dead lifts 
1 x 10  70kg
1 x 5   150kg
1 x 5   160kg
1 x 5   170kg
1 x 5   170kg
1 x 4   175kg
 
Lat pulldowns
1 x 15  35kg
1 x 12  60kg
1 x 12  75kg
1 x 12  75kg
1 x 8    75kg
 
Upright rows  (olympic bar)
1 x 8  55kg
1 x 8  60kg
1 x 8  60kg
 
Seated row machine
1 x 12  40kg
1 x 12  40kg
1 x 12  40kg
 
EZ bar curls  (olympic type bar)
1 x 12  30kg
1 x 12  30kg
1 x 12  30kg
 
Bicept curl machine
1 x 12  30kg
1 x 12  30kg
1 x 12  30kg
 
concentration curls
1 set to failure  12 kg dumbell
 
Going to be making some more changes to my diet this coming week will be using sweet pots for the first time,
 
 
 
 
 

What type of cardio will you be doing?

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shane278


What type of cardio will you be doing?
 
 
Well more of a fat burn program on the static bike or the walker, i am open to ideas ! never been one for a lot of cardo not really into running, other halfs a runner half marathons and 10k runs but i just watch and support from the side line, it bores me running and going nowwhere. 

<message edited by scrubby65 on 13 September 2009 08:22>

Yeah i've only taken up the morning cardio this summer and it can be boring, i've mainly used the stationery bike while watching a boxset on dvd.

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Training on monday
 
Flat bench
1 x 12  55kg warm up
1 x 5    100 kg
1 x 5    100 kg
1 x 5    100 kg
1 x 4    100 kg  wrist hurt a bit seem to have picked up a injury
1 x 8      70 kg
 
Incline smith press
1 x 6   45 kg
1 x 6   45 kg
1 x 6   45 kg
1 x 6   45 kg
1 x 6   45 kg
 
Dumbell flys
1 x 8  20 kg
1 x 8  20 kg
1 x 8  20 kg
1 x 8  20 kg
1 x 8  20 kg
 
Seated dumbell shoulder press
1 x 8  20 kg
1 x 8  20 kg
1 x 8  20 kg
1 x 8  20 kg
1 x 8  20 kg
 
Side lateral raises
1 x 8  12 kg
1 x 8  12 kg
1 x 8  14 kg
1 x 8  14 kg
1 x 8  14 kg
 
Skull crushers
1 x 8  30 kg
1 x 8  32 1/2 kg
1 x 8  32 1/2 kg
1 x 8  32 1/2 kg
1 x 8  32 1/2 kg
 
trycept press
1 x 8  60 kg
1 x 8  65 kg
1 x 8  65 kg
1 x 8  65 kg
1 x 8  65 kg
 
Trycept pushdowns
1 x 8 12 blocks
1 x 8 13 blocks
1 x 8 14 blocks
1 x 8 15 blocks
1 x 8 15 blocks
 
 
Going to change back to me 5x5 this work out is taking too long and i bulk better on low number sets,
 
 

Right back to what works
 
Dead lifts
5 x 5 170 kg
 
Lat pulldowns
5 x 5  80 kg
 
Dumbell rows
5 x 5  36 kg
 
Barbell curls EZ bar
5 x 5  40 kg
 
Keeping it simple just wanting to gain size and strength

Training tonight
leg press
 
4 x 5 150kg
1 x 5 160kg
 
leg curl
 
5 x 5  70 kg
 
leg extensions
 
5 x 5  55kg
 
stiff leg deads
 
5 x 5  130kg
 
toe press
 
5 x 5  140kg
 
 
leg raises
 
3 x 12
 
crunches
 
3 x 12

Training last night
 
6 min bike to warm up
 
Bench press
1 x 5   70 kg
1 x 5   80 kg
1 x 5   90 kg
1 x 5   100 kg
1 x 4   105 kg
 
Trycept press  ( on machine )
1 x 5  65 kg
1 x 5  70 kg
1 x 5  75 kg
1 x 5  75 kg
1 x 5  75 kg
 
shoulder press (olympic bar )
1 x 5  57.5 kg
1 x 5  57.5 kg
1 x 5  57.5 kg
1 x 5  57.5 kg
1 x 5  57.5 kg
 
Close grip press ( on smith machine)
5 x 5  60 kg
 
25 min on bike to finish off
 
 
 
 
 

wednesdays training 23 sep
 
Dead lifts
 
1 x 5  150 kg
1 x 5  160 kg
1 x 5  165 kg
1 x 5  170 kg
1 x 5  175 kg
 
Lat pulldowns
 
1 x 5  80kg
1 x 5  85kg
1 x 5  85kg
1 x 5  85kg
1 x 5  85kg
 
Dumbell rows
 
1 x 5  38 kg
1 x 5  38 kg
1 x 5  38 kg
1 x 5  38 kg
1 x 5  38 kg
 
Barbell curls  Olympic ez bar
 
1 x 5  40 kg
1 x 5  50 kg
1 x 5  50 kg
1 x 5  50 kg
1 x 5  50 kg
 
6 min warm up on bike
25 min on bike after finish training
 

Training 25th sep
 
Leg Press
 
1 x 5  150 kg
1 x 5  160 kg
1 x 5  170 kg
1 x 5  180 kg
1 x 5  185 kg
 
Leg curl
 
1 x 5  70 kg
1 x 5  72.5 kg
1 x 5  75 kg
1 x 5  75 kg
1 x 5  75 kg
 
Leg Extension
 
1 x 5  55 kg
1 x 5  57.5 kg
1 x 5  57.5 kg
1 x 5  60 kg
1 x 5  60 kg
 
Stiff Leg Deads
 
5 x 5  130 kg
 
Toe press
 
1 x 5  140 kg
1 x 5  145 kg
1 x 5  150 kg
1 x 5  155 kg
1 x 5  155 kg
 
Leg raises
3 x 12
Crunches
3 x 12
 
 
At weight in on sat i weight 17 st 5 lbs dropped 2 lbs in three weeks

Hi ya, got some good lifts going on there mate. How's it going at new images? My brother went down there sunday said it seemed alright, has been trying to talk me into going!
Just a quickie, noticed you where buying quark, do they sell it at Gosport ASDA? had a look in newgate lane but couldn't see it.

Vision without action is a daydream.

Action with without vision is a nightmare

Dear Diary.....

Crying Freeman yes they do sell it in gosport asda thats where i get mine from,the milk end of the cheeze ailse if that makes sense second shelf up from the bottom with the soft cheeze/ goats cheeze. dont take it all, will be in tomorrow to get some more.Its ok training there but if you catch all the standing and talking crowd it can take some time to complete your work out, but you just have to move them along, My workout dont take long so i am in and out quit quickly, apart from the cycling twice a week, got me a free exercise bike today and i will be doing my cardio at home i think from now on, first thing in the morning. 
 
Right training this week not had a chance to update so here it is,
 
Monday 28th
 
Bench Press
 
1 x 5  70 kg
1 x 5  80 kg
1 x 5  90 kg
1 x 5  100 kg
1 x 4  105 kg
 
wrist not too bad still carrying a bit of an injury
 
Tricept press  facing in to the pad
 
1 x 5  65 kg
1 x 5  75 kg
1 x 5  75 kg
1 x 5  75 kg
1 x 5  80 kg
 
standing shoulder press
 
1 x 5  60kg
1 x 5  60kg
1 x 5  60kg
1 x 5  60kg
1 x 4  60kg
 
Close grip press on machine, as the smith machine was busy
 
1 x 5  60kg
1 x 5  60kg
1 x 5  60kg
1 x 5  60kg
1 x 5  60kg
 
5 min warm up
25 min cycling after weights
 
 
30th september
 
Dead lifts
 
1 x 5  150kg
1 x 5  160kg
1 x 5  170kg
1 x 5  170kg
1 x 5  175 kg
 
Lat pulldowns
 
1 x 5  85kg
1 x 5  85kg
1 x 5  85kg
1 x 5  90kg
1 x 5  90kg
 
Dumbell rows
 
1 x 5  38kg
1 x 5  38kg
1 x 5  38kg
1 x 5  38kg
1 x 5  38kg
 
barbell curls olympic EZ bar 
 
1 x 5  40kg
1 x 5  45kg
1 x 5  45kg
1 x 5  45kg
1 x 5  45kg
 
 
2nd October
 
Leg press
 
1 x 5  170kg
1 x 5  185kg
1 x 5  185kg
1 x 5  185kg
1 x 5  185kg
 
Leg curls
 
1 x 5  75kg
1 x 5  77.5kg
1 x 5  77.5kg
1 x 5  77.5kg
1 x 5  77.5kg
 
Leg extensions
 
1 x 5  60kg
1 x 5  65kg
1 x 5  67.5kg
1 x 5  67.5kg
1 x 5  67.5kg
 
Stiff leg deads
 
5 x 5  130kg
 
Toe press
 
1 x 5  155kg
1 x 5  160kg
1 x 5  165kg
1 x 5  165kg
1 x 5  165kg
 
6 min warm up on bike
25 min after weights on bike.
 
 
 

Forgot to mention at weight in today i am 17st 8lbs so that up by three lbs on last week, seems the more cardio i do the more weight i put on ? I am not eating anymore than i was if anything i have dropped some carbs, trying to lose some of my body fat, its got me beat so i think i will try cardio in the mornings every day next week,