All Natural - New Full Body Shots Last Page!!

Hi all,
 
I thought it was about time I started a journal. Never done one before, only really for a few days on my iPhone notes and that was just nutrition, well just protein in g's. I'll try and update this everyday and take photos each day. I'll reply to all questions, don't care what they are. I'll try and include everything I eat aswell. Here's abit about myself :)
 
Age : 22
Height : 6'1''
Weight : 74kg
BF : 8%*ish
Bench : 90kg
Deadlift : 160kg
Rack Pull : 170kg
Squat : 110kg
Leg Press 210kg
Power Clean : 90kg
Clean & Press : 85kg 
 
Background : Played basketball at a decent level, for my town, reached the final 4's but then became too old to play. I no longer play basketball. I started lifting weights properly Jan 2010, and since then I've not gained alot of weight but I've gained size and dropped a little body fat. Recently been kicked out by my mum and I know live with my dad so the gym's alot further away. It was a 5 minute walk and now it's a 15 minute bus and then a 30 minute walk, or 20 minute, walk, pace, jog across the busy roads sorta thing.
 
A new start: I stopped smoking cannabis a week yesterday. I smoked on average a gram a night, roughly £10 a day, a horrible habbit, but I enjoyed it alot more than drinking. Without trying to make excuses, my mum introduced me to it and smokes almost double of what I did. The majority of my friends smoke it aswell. But my mum's not well in the head, and I thought this was a good time to stop and start sorting my life out. It's been a hard week, but my outlook on life is alot more positive. I'm actually excited for the future as I know I have alot to offer and alot to gain. The hardest part of the day is on a night, as that's when I would relax, see my friends and enjoy a smoke. I know for certain I won't relapse as I only have to think of my mum to stop that thought going through my head. I have a great dad and now I've got the chance to spend some quality time with him which I've never really had before. Anyway, please don't let this put you off reading my journal. Already in a week, I'm eating better, and I'm looking healthier. Not to mention I'm £70 up already!
 
Supplements: MP Whey Conc, MP Whey Isolate, MP Milk Protein, MP PeptoPro, MP BCAA's, MP EAA's, MP Taurine, MP HMB, MP Green Tea Extract. Maximuscle Promax Meal Replacements, Cyclone Sachets, MaxiEFA's, Centrium Performance, BBW ZMA.
 
I know it sounds like alot of supps, but I'm funny with money so prefer to buy in bulk/when things are on offer.
 
I'll start from yesterday from what I can remember.
 
Friday 4th March
 
9:00am - Whey conc shake with milk, 1 vit tab and 2 efa's.
9:15am - 3 FR pouched eggs, half a can of beans, 2 high fibre wraps.
10:30am - 1 peri peri chicken fillet, 1 boiled FR egg, 2 slices of WM bread.
12-4pm - Work, few mugs of diet coke, small portion of lasagne.
4:00pm - 2 slices of WM bread, proper ham, dijon mustard and spinach.
Walk to the gym, get there about 4:30.
5:00-7:00 Gym. Peptopro and BCAA's w/water intraworkout. Promax MRP PWO w/ water. Bananna someone left at the gym.
7:30pm - 2 Pork Loins, broccoli, swede n carrot mash, sweet potatoe mash and gravy.
9:30pm - Few strawberries topped with quark and yoghurt.
11:30pm - Milk protein shake with milk.
 
My gym session looked like.
 
Smith squats - 5x5 80/80/100/120/130kg
Smith slight incline - 5x5 80/80/90/80/70kg, last set slow negative reps.
Leg Press - 6 x 150, 10 x 100, 8 x 75, 8 x 75, 10 x 50, last 3 sets were explosive so there's between a 6-12inch gap between my feet and the Press board. Last set, last couple of reps were negatives.
Slight incline Fly's - 2x10 at 10kg.
Bench Dips - 10 at 35kg, 8 at 25kg, 6 no weight, no rest. x 2
Cable fly's at the top - 6/8/10 at #5,#4,#3.
Cable fly's at the bottom - 6/8/10 #3,#2,#1.
Calf Raisers on leg Press, varied weight, varied sets, I was actually chatting to a mate for a good 10 mins and was just sat on it, doing drop sets, a few heavy reps etc... They're sore today.
 
I'm trying to get more into a regime instead of turning up and doing whatever. Was my first time doin heavier smith squats, as I try and do them in the squat rack but find I fear going past 80kg on my own, exact same on the bench, I won't go passed 80kg on my own.
 
Calfs are v.sore today. Chest hurts with I do a fly motion or dip motion.
 
Saturday 5th March
 
9:00am - Whey conc shake with milk, 1 vit tab and 2 efa's.
9:15am - 2 FR puched eggs, half a can of beans, 2 slices of WM toast.
10:15am - 5/6 tbsp's low fat yoghurt.
11am-3am - Work as a ****ty socalled chef at Debenhams. Drank a few mugs of diet coke through the shift. Had a small bowl of veg soup and a 2 finger kitkat around 1/2ish.
3:30pm - 2 slices WM bread with proper ham, salad cream and abit of quark. Few slices of beetroot.
6:30pm - Starving! Cooked me and my dad discovery chicken fajitas with basmati rice, big portion. Can of pepsi max.
7:45pm - Orange club biscuit.
9:30pm - I'll have a couple of strawberries topped with quark and yoghurt. And maybe a slice of WM toast with PB.
11:30pm - Milk protein shake with milk. ZMA tabs, first night trying them out!
 
No gym today as it shuts at 4 on a Saturday.
 
Here's the last photo I took a few weeks back-
 

 
Thanks for reading :)
 

Shredded bro, don't wanna sound like an ass lick.  but I hope I'm at where you're at sometime in the foreseeable future.
Will be staying tuned in to this journal.

Only thing is, come on bro you can go beyond 80kg by yourself on a squat rack, i'm tiny and I do, man up!! 
Do you have any goals for the next while?
Anyway, good luck bro.

Looking very cut mate nice job.. Reason I asked about the journal was because your stats are very close to mine but you look in much better shape..

anyway, keep it up.. i'll be checking in

Liddy


Shredded bro, don't wanna sound like an ass lick.  but I hope I'm at where you're at sometime in the foreseeable future.
Will be staying tuned in to this journal.

Only thing is, come on bro you can go beyond 80kg by yourself on a squat rack, i'm tiny and I do, man up!! 
Do you have any goals for the next while?
Anyway, good luck bro.

 
Cheers bro, you look in great shape judging by your avatar! I could maybe go 90, but I barely train my legs heavy, usually 60kg front squats oly style, but I know it's something I need to work on, also I like to go deep and find my back goes forward if it's too heavy. No major goals really, just wanna look how I do after a session all the time... Just gotta keep eating I guess...

DueXs


Looking very cut mate nice job.. Reason I asked about the journal was because your stats are very close to mine but you look in much better shape..

anyway, keep it up.. i'll be checking in

Cheers for the kick up the arse mate, I wouldn't of done one if you hadn't of asked! I just wish I had a tan, I reckon I'd look better... 10 years without a holiday!!

Said it before and I'll say it again - looking awesome! This should be a good read

Looking in good nic, will follow this from time to time.
Good job on giving up the smoking too, easy way too save a hell of a lot of money!

Shae

DueXs


Looking very cut mate nice job.. Reason I asked about the journal was because your stats are very close to mine but you look in much better shape..

anyway, keep it up.. i'll be checking in

Cheers for the kick up the arse mate, I wouldn't of done one if you hadn't of asked! I just wish I had a tan, I reckon I'd look better... 10 years without a holiday!!

Haha it was a selfish act if I may say so myself. I wanted to see what you do and eat etc to become what you are. Whats the cardio situation actually? or is there any?

I think you drink too much fizzy drinks by the looks of it. But who am I to criticize, you are in much better nick than I am!

Hey we are both lifting weights about a year, and our stats are pretty close indeed. I did take a month + a half off for summer though, and my routine basically just got good in the last month.

I really need to learn how to do power cleans, they are supposed to be unreal.. Anyway, good luck.. you will go far!

CitizenKane


Said it before and I'll say it again - looking awesome! This should be a good read

 
Cheers Kane!!

naththebeast


Looking in good nic, will follow this from time to time.
Good job on giving up the smoking too, easy way too save a hell of a lot of money!

 
Appreciate it mate, hopefully be able to go on holiday this year!

DueXs

Whats the cardio situation actually? or is there any?

I think you drink too much fizzy drinks by the looks of it. But who am I to criticize, you are in much better nick than I am!

I really need to learn how to do power cleans, they are supposed to be unreal.. Anyway, good luck.. you will go far!

 
Only bit of cardio I do is abit of hill runnin, I personal train a young lass twice a week and do a few hill sprints... Other than that none really, other than runnin for the bus! I can't drink the tap water there mate, tastes horrible, n diet cokes alot more refreshing... I'll have a summer fruits cordial if I don't have a can of pepsi max. Power cleans are awesome if done right, I did some today.
 
Sunday 6th March
 
9:30am - Whey conc shake with milk, 1 vit tab and 2 efa's.
9:40am - 3 FR puched eggs, half a can of beans, 2 slices of WM toast.
11am - 6 tbsp's low fat yoghurt mixed with abit of quark.
12-2pm - Gym, Peptopro, BCAA's & Taurine.
2:30pm - PWO shake was promax MRP with water.
4pm - Big pan fried peri turkey breast with big portion of basmati rice.
7pm - I'm still full...
7:45pm - Probably have something sweet, I'll edit inabit...
9:30pm - More than likely some cottage cheese, preferablly quark but the CC needs eatin...
11:30pm - Milk protein shake with milk. ZMA tabs.
 
Gym went v.slow today, was given this lad some advice n got carried away for about half an hour ffs!!
 
Calves were still sore, n my quads were feelin it from the squats... I didn't have a set routine as such but it was something like this.
 
1 set of 21's on 22kg to warm up
Smith machine drag curls - 60kg 6x3
Hang power cleans - 60kg 5x5, last set ended with 5 push press's
EZ drag curl - 40kg 2x6
Barbell Shrugs - 2 x 12 @ 60kg, 2 x 8 @ 80kg
Plate shrugs, by the side - 2x10 @ 25kg
Machine shoulder press cos I'm LAZY - 5x5 at around 70kg, did an extra set of about 6 reps on about 50kg
Seated Hammer curls - 2x6 @ 22kg
Seated curls - 2x8 @ 20kg
Bent over 1 arm concentration curls - 4x5 12kg, drop set with like 8kg's
 
Arms were pumped to fUHck, never seen my veins like that before, soon wore off after the sauna... Reason it took me half an hour to have my PWO shake was cos I had to shave and cut my hair n knew I wouldn't be eatin till i got home.
 
Personal training tomorow evening so gonna have a rest day and then get back on it tuesday, probably deadlifts, I'll see how I feel. Again, thanks for reading :)
Changed the title to weekly, as there won't be much difference daily.

Also, does anyone know roughly what my BF% is?

I'd guesstimate about 7-8% man.  Really lean.

as liddy said would guess around 8% or so!

Diet looks pretty good too, wish i could be more bothered with mine at times!

Hey man, just wanted to ask a few questions about your training over the past year.
Before you started lifting, where you overweight, skinny or just a good natural build??

Where you eating good and training pretty well form the start?

What sort of gains did you get in the first load of months, any weight change or was it just strength/size?

That's pretty much the end of my interrogation, I'm just curious as I've been training since November 09, but was all cardio with a bicep curl and dumbbell press here and there from November to about summer 10, then i started split training but even that wasn't good.

Really only started properly training about new years.

Cheers guys, I thought it was around 11/12ish... but I wasn't sure!

Before I started lifting I was quite about medium, quite skinny I guess, but I was quite self conscious/paranoid about become fat, however on a night, do to the cannabis I would eat several bars of chocolate and endless abouts of sweets and biscuits... I do miss them, and just now I raided some chocolates cos I was dying for something sweet! I used to go through 2/3 bags of walkers a night aswell, always from 8pm-12pm usually... bad stuff. But you could tell the following days...

As soon as the new year started I ate pretty well and bought 6 months membership at the gym, also invested in alot of supps. I stook to a routine, usually 5x5 and built up strength pretty fast. I remember people asking whether I was on steroids because how how big I got in a short space of time. I used to take creatine but didn't like how I dropped strength when I came off it, and also size... Got a weeks worth of cyclone to use soon so I'll see if anythings comes from that. Not a fan of creatine though, I see it as a sort of steroid, in the fact that I wouldn't be as impressed with somethings size and lifts If i found out they were taking creatine. I only got the cyclone cos it was cheap. Also not really any weight increase, if anything abit of a loss which seems strange judging by I said I was skinny, but ya gotta remember i was smoking everyday, the last few years have been abit of a blur tbh. That's why I'm really lookin forward to training now, eating good, etc...

I'm gonna try and start getting some videos recorded on my iPhone and upload them to youtube. See what my tekkers are like for the majority of exercises, specifically deadlift, bench, squat, front squat, C&J, power cleans etc...

Yeah get them vids up bro, will be good to look back on as your progress.

Cheers for the reply.
I started taking creatine, hasn't made a noticeable difference, able to get a few more reps i suppose.  Didn't get any size or weight gain from it.  Hopefully I can get similar size gains, did you train doing split routine or a full body.  Or is it just how it is now that you just turn up to the gym and do whatever you feel like?

Did you have to cut at all to get in good shape, or did you just eat more and clean and got lean gains?

I friggin knew this journal would be insta famous... good Q & A there. Good job anyway!

Nice bicep weight, I do likewise, 20kg curls and then isolation over bench after

Lookin very lean mate ideal body type to pack some muscle on, keep up the good work mate consistensy is everything in this game.

Out of interest could you not have waited a few seconds longer till you had taken the snap before fondling your bollox?

Great definition, if you can bulk clean with that level of bf you will look awesome.

Haha I had my hand there, it wasn't an intentional pose like MJ!

Liddy, when I started I stook to what I knew, regular pattern, with alot of volume, chest n tris monday, back n bis tuesday, shoulders n abs wednesday, day off n legs n abs friday with maybe bench again. I soon reached a plateau and began making alot of friends in the gym. Bein a nice guy I often helped others out, spottin etc instead of doin my own thing! Especially when friends came back from Uni, it began to be a who can bench the most, etc I failed miserablly! my mates were knockin out 5/6 on a 100 and I barely got 1 rep out... Now because of work and this personal trainin sessions a couple of times a week, it's hard to know exactly when I can go to the gym, but I am trying to get it more organised with what I do when I get there. Recently I felt comfortable with my size and was happy but now I do wanna get a little bigger, but stay lean.
The only time I've done a strict diet was when I got back from camping one week. I ate a cadbury's chocolate puddin everynight without fail, topped with custard, the full reccomended daily allowance of sat fats! aswell as chocolate throughout the day, etc, I only had a couple of decent meals... when I got back I'd put on abit of weight and I'd agree to be a topless host at a club the following saturday, so from the monday I got back to the saturday I did a sort of keto diet, just ate chicken, ham, tuna, loads of eggs, alot of almonds, I didn't have any sweets on the nights despite having the munchies, it was hard and I was moody with hardly any energy, was weak in the gym buttttt I was ripped up. I wouldn't do it again as I don't compete or anything n don't think it should take over my life as it did, but I'm glad I did it, as it shows it did work. People told me over n over how I couldn't change my body in a week and I wanted to prove them wrong!

Shane, I've only recently gone upto that weight, I feel cos of my height I guess that my arms are lacking, not so much from the side few, but straight forward they just look skinny! Is hammer curls the best way to develop the width? They look great when Im in the gym, but really poor later that night or the day after... Should I do Bi's a couple times a week?

What I find hard with sticking to a routine is that I love doing the C&J and I find it hard to decide what day to do it on as it works the majority of the bodies muscles...

Monday 7th March 

I've got the day off work, but I'm personal training about 5:30-6:30. My left calve's still abit sore. And it's  not often I can feel my bi's the day after either so I'm definetly keeping with the bi workout I did. Traps don't really ache so I'll go alot heavier on those next time, another body part I feel I'm lacking alot!! Only guys I ever see with big traps are guys on steroids... or people who have trained for years and years... Anyway, I'm gonna have a rest day today so I'm good for tomorow. Also I slept quite well despite waking up abit tired, went to bed earlier than usual, could be the ZMA.
 
9:30am - Whey conc shake with milk, 1 vit tab and 2 efa's.
9:45am - 1 FR pouched eggs, half a can of beans, 1 slices of WM toast.
10:30am - Small bowl of porridge with golden syrup.
1pm- Batchelors chicken rice with added shredded turkey.
3pm - A plum and bananna.
3:30-5pm - Gym (Decided to go out of boredom) Peptopro, BCAA's & Taurine.
5:15pm Promax MRP w/water. Big handful of pistachios and half a big raspberry swiss roll cos I was starvin! Should of packed a sarnie...
5:30-6:30pm Personal training, bit of hill runnin.
7:30pm - 1 slice WM bread, tsp cruncy PB. Few tbsp of yoghurt and quark with golden syrup (Gorgeous!).
8pm - Dad could serve tea cos the step mum finally got out the bath! I had Cod fillet, carrots, spinach, green beans and gravy.
9pm - Milkyway and pack of white chocolate Jazzles.
10:30pm - Half a tub of Cottage Cheese
11:00pm - Milk protein shake with milk. ZMA tabs.