James' Journal *New pic page 7*

Thought I'd start a journal for added motivation. Current weight is 11.8st and I want to loose the gut
and pack on some mass.

Diet is not 100% but a million times better than it was.

This is my current routine but I'll be changing it next week.

Monday
Bent over BB rows - 5x5 40kg
Deadlift - 5x5 70kg
BB curl - 5x5 25kg

Wednesday
Bench press - 5x5 45kg
Close grip bench press - 5x5 35kg
Shoulder press - 5x5 35kg

Friday
Back squat - 5x5 45kg
Stiff legged deadlift - 5x5 45kg

Current pic

Managed to increase my bench but failed fast in the 3rd set. Also had to drop my shoulder press by 5kg which was disappointing.

Bench press 45kg x8
Bench press 50kg x7
Bench press 50kg x4

Skulls 20kg x8
Skulls 20kg x8
Skulls 20kg x8

Shoulder press 30kg x8
Shoulder press 30kg x7
Shoulder press 30kg x8

Good luck mate. Nice ink!

Cheers mate!

good luck bud
 
 
are you doing any cardio??
 
 
 
all the best
 
 
Joe

Thanks mate, not doing any at the moment but need to. I was cycling 20-30 miles a week when it was warmer but it just fizzled out.

Had a good workout today, managed to up the weight and squeeze out a few more reps which I was pleased about.

Tried to increase the weight on skulls but I had no chance, getting all the reps at 20kg was a real effort, no idea why
there was no improvement there.

Bench press 50kg x8 (+5kg)
Bench press 50kg x8 (+1)
Bench press 50kg x8 (+4)

Skulls 20kg x8
Skulls 20kg x8
Skulls 20kg x8

Shoulder press 35kg x8 (+5kg)
Shoulder press 35kg x8 (+1)
Shoulder press 35kg x6 (-2)

This pic was taken straight after training, looking a little better but I think the camera angle helped.

Got a bit frustrated today as I don't feel I'm moving enough weight and made the mistake of upping my squat by 10kg and almost failed on the 4th rep. Not a great feeling thinking you're going to have to bailout of a squat in your living room, idiot

Squat 55kg x4
Squat 45kg x8
Squat 45kg x8

SLDL 45kg x8
SLDL 45kg x8
SLDL 45kg x8

Crunch's x40

Ah we all have days like that sometimes, don't get disheartened mate. How long have you been training for?

Youve got a pertty solid base to build upon there mate, not too fat and not looking too bad right now.

As i repleid in my own journal, keep working hard at it with your training and nutrition, and as CK said how long have you been training for?

Cheers lads, I've trained on and off since I was a teenager but this is a come back after more than 5 years off. This is my 4th week back on the weights leading up to that was a month of press ups and crunch's.

Good luck mate.
I can certainly a difference compared to the first pic! and it's been what? 10 days? The cam angle prob helped a little (and maybe the shaved chest LOL) but, when you've not been traning for so long, you can soon see a difference, so nice one, that will def spur you on!

Thanks mate, the first pic was taken a bit before I posted it so theres just over 3 weeks between shots.

Alright mate, thought i'd pop in since you looked at mine. You've got a decent base to start from, and everyone starts somewhere. When i first started benching i started on about 30kg that was in about feb 2008. Ya just gotta stick at it, and work hard. I never really done much cardio, so i try to keep my diet decent, but its not the best. The best thing i did was get a proper routine sorted and move to a gym where a few people know what they're onnabout.
You mentioned a sh1t day up there ^^ fair enough, we all have them annoying as they are. But for me it makes me want to work even harder next time i hit the gym.
Anyway, keep it up!

Thanks mate, its easy when you're looking at other peoples journals to forget how long they've been training.

Have to say I'm loving lifting again and can't wait for the next session each week, just think I need to be more patient and realistic.

I decided to see what my 1RM dead lift is and got a PB of 115kg.

I know this isn't a huge weight but I'm quite pleased and it gives me a marker for next time. How often would you deviate from the normal routine and attempt 1RM's?

Deadlift 45kg x8
Deadlift 75kg x1
Deadlift 95kg x1
Deadlift 115kg x1 (PB)

Barbell Rows 45kg x8 (+5kg)
Barbell Rows 45kg x8
Barbell Rows 45kg x5 (-3)

EZ Curl 22.5kg x8 (+2.5kg)
EZ Curl 22.5kg x5 (-3)
EZ Curl 22.5kg x8

Shrugs 55kg x8
Shrugs 55kg x8
Shrugs 55kg x8

great stuff mate keep it up, 45kg bb row thats waaay better then me lol.
 
 
 
Joe

Cheers buddy, I'm sure you'll see the weight shoot up now you've got your diet and routine sorted.

All over the shop tonight, increased weights then dropped reps and weight. That aside still felt like a great session. Really enjoying SP250!

Bench press 55kg x5 (+5kg)
Bench press 50kg x8
Bench press 50kg x5 (-3)

Shoulder press 35kg x8
Shoulder press 30kg x8 (-5kg)
Shoulder press 30kg x5 (-1)

Skulls 22.5kg x8 (+2.5kg)
Skulls 20kg x5 (-3)
Skulls 20kg x5 (-3)

Bench dips 10kg x8
Bench dips 10kg x8
Bench dips 10kg x8

Great session tonight, managed to complete a full set of squats at the weight I failed at last week, also added 15kg to my SLDL!!

Added calf raises to this session, weight was easy enough but balance was difficult.

Squat 45kg x8
Squat 50kg x8
Squat 55kg x8 (+4)

SLDL 55kg x8 (+10kg)
SLDL 60kg x8 (+5kg)
SLDL 60kg x8

Calf raises 45kg x8
Calf raises 55kg x8 (+10kg)
Calf raises 60kg x8 (+5kg)