Come on Lazy ! (Pics Page 1)

Well, been on the MT site for a good few months now and have picked up some great helpful tips from the site members.

A bit about me -

Started playing rugby from the age of 12 and last played when I was about 23 (now 27) , I trained twice a week and played on Saturdays at 1st team level.
I weight trained 3 times a week during this time also, I then discovered the joys of going out clubbing and gave up rugby and went from 11st 7lbs to just shy of 16st of fat !

About a year ago I bought a load of weights and a bike and managed to drop about 3 stone in a year.

I come to this site (recommended by a friend) and spent hours and hours looking through the routine section and managed (with help and advice from the MT members) to come up with a routine that myself and my two training partners have now been doing for 17 weeks.

Our Routine is -

Mondays:

Squat (4 Sets - 8 Reps)
Stiff legged Dead Lifts (3 Sets - 8 Reps)
Calf Raises (4 Sets - 8 Reps)
Weighted Sit ups (4 Sets - 8 Reps)
Leg raises (with ankle weights) (4 Sets - 8 Reps)
Side Bends (3 Sets - 8 Reps)

Tuesdays:

Flat Bench (4 Sets - 8 Reps)
Dips (Weighted) (4 Sets - 8 Reps)
Incline Flys (4 Sets - 8 Reps)
Skull Crushers (3 Sets - 8 Reps)
Reverse Triceps Curls (3 Sets - 8 Reps)

Wednesday:

Light Cardio / Rest

Thursday:

Dead Lift (4 Sets - 8 Reps)
Dumbell 1 Arm Row (4 Sets - 8 Reps)
Chin ups (3 Sets - 8 Reps)
Straight Bar Curls (3 Sets - 8 Reps)
Hammer Curls (on a preacher bench) (3 Sets - 8 Reps)

Fridays:

Light Cardio / Rest

Saturdays:

Dumbell Millitary Press (3 Sets - 8 Reps)
Lat Raises (3 Sets - 8 Reps)
Dumbell Shrugs (5 Sets - 8 Reps)
Reverse Flys (3 Sets - 8 Reps)

Sunday:

Rest.

We have all recently started using Protein Shakes and eating tons of chicken/ fish and other high protein value foods (with veg and other healthy bits and pieces)

Will add some photos Later on (will do update photos every 3 months).

We have all made some good solid progress on some key areas so far and are all fairly happy with the routine.


Will post my results (PB's) in a bit.

Finally Sorted out a Training Journal - Come on Lazy ! (Pics Page1)

Looks Good,
Stick With The Journal Pal.

Ash.

Banksy's Shapeup Journal 

Thanks Banksy, will try to keep this updated each week as best i can.

Here are my starting weights and Current weights so far;

Finally Sorted out a Training Journal - Come on Lazy ! (Pics Page1)

should point out that my squat is really lacking due to having to train on my own on mondays
and I don't have a Squat rack , so at the moment Im having to 'Clean and Jerk' the bar and get in to position.
Not ideal as i really should be much more advanced on this exercise as my legs are pretty strong from my years of being in the front row playing rugby.

Finally Sorted out a Training Journal - Come on Lazy ! (Pics Page1)

Here are my photos.
Top 2 are before I started my routine and the bottom 4 are after 3 months of training.

No huge difference in shape except things are generally tightening up and my legs seem to be in better shape.

The first 3 months were really just getting to grips with the routine and finding my feet.

Hopefully now the amount Im lifting is increasing each week and I can push on and get some more noticeable physical results.

Is legs and Arm ssession tonight, going for 110Kg dead lift so hopefully I can nail it.

Finally Sorted out a Training Journal - Come on Lazy ! (Pics Page1)

Tonights training went really well ! 
Manged to get out all 8 reps on my Hammer curls so will push on for 37Kg next week !

Dead Lift   110Kg PB (4 Sets - 8 Reps) Felt very very heavy, but lifted well.

Dumbell 1 Arm Row   35Kg (4 Sets - 8 Reps) Will stick with this weight for a while

Chin ups   8 , 8 , 8 (3 Sets - 8 Reps) first 2 sets close grip, last set did wide grip.

Straight Bar Curls   35Kg (3 Sets - 8 Reps) Feels hard as always !! will stick on this weight for a while

Hammer Curls (on a preacher bench) 36Kg (3 Sets - 8 Reps) Felt good on this today will push for 37Kg next week.

Finally Sorted out a Training Journal - Come on Lazy ! (Pics Page1)

Training is going well, Managed to buy another 130kg of weights at the weekend so been having fun testing out my new 20kg  discs.

Got my bench up to 87.5 for 4 sets of 8 reps today (felt like i can stick on another 2kg next week and hopefully get em all out)  so all going good.

will stick up a weekly stat report rather than daily as it will be easier to take in.

Finally Sorted out a Training Journal - Come on Lazy ! (Pics Page1)

Making some nice solid progress with my training.
Gone up on a few things that felt almost impossible a month or so ago.

Here is my current upto date stats -
(Over the moon with my deadlifting at the moment and military dumbbell press, These used to kill me !!)

Finally Sorted out a Training Journal - Come on Lazy ! (Pics Page1)