Lean Meat on the Bone Journal

Hi everyone.
 
Decided to log a progress journal to help me get into a good lean shape. Currently sitting at around 14 stone 10 lbs, not sure what my bodyfat level is but my target is to get that sub 10%. Plan to start a diet from Jan 4th when my normal routine is back to normal after Christmas / new year holidays have finished. Have done this previously and always found that I've lost too much muscle.Hopefully posting my diet / training will allow other people to hi light where im going wrong etc.
 


 

This was my workout from last night :
 
Hammer Decline Press
80kg x 10 reps
80kg x 10 reps
120kg x 10
160kg x 10
200kg x 3
120kg x 10
120kg x 9

dumbell flat bench press

100lb (45.45kg) x 5 reps (realised weight was to heavy so dropped to 80 lb dbells)
80lb x 8
80 x 8
80 x 4 rest then 4 

Cant remember last time I did db pressing, totally different from barbell, has to of been years. Anyway I over estimated my strength and will start with 80 lb next chest workout.

Smith machine Incline press

60kg 8
80kg x 7
100kg 4 / 3 / 2 rest pause
60kg x 10
60kg x 8

Skull crushers on ez bar (weight includes bar @ 15kg)
45kg x 12
55kg x 8
55kg x 6
45kg x 8
45kg 4 reps / 4 reps

After this I done rope pulldowns and cable pushdowns. With these exercises I work my way down the stack then drop weight for two sets of 10.Managed to do all this in a hour as gym was dead.

Does anyone know how I can post some current pics ?
 


Barbell Squats (ass to the grass)
 
bar x 15 reps
60kg x12
100kg x 8
120 x 8
140 x 5
100 x 8
100 x 6
 
incline leg press
200kg x 8
200 x 10
240 x8
280 x 5
280 x 6
200 x 10
200 x 8
 
leg extension
65kg x 10
75 x 10
85 x 10
85 x 10
85 x 10
 
Lying ham curls (the numbers on the weights for this machine do not reflect the true weight, so im not sure what i am really lifting )
18 x 15 reps
23 x 12
32 x 12
36 x 12 reps
41 x 4 reps
41  x 5 
 
done calf raises too but not documented it. 

 
Weighed in at 14 stone 9 tonight. Here's a current front picture.

Looking good. Natty or assisted?

Thanks dude , been natty for couple years now.

Looking good mate do you plan to stay natty ? 

Yeah going to stay natty. What about yourself ?  

Some good lifts there!

Cheers dude , both Deadlift and Squat could be improved. Hopefully ill be able to make some improvements on them this year.
 
Howz your training going ?

Back in gym tomorrow and cant wait, full steam ahead from here onwards. Plan to do a chest / back workout. Will post workout when I've got in , should look like  :
 
hammer decline press
flat db bench press
incline bb press
lat pull downs
t bar row
seated low row
Going to take no xplode before it so should be an explosive workout.  Anyone had issues sleeping when takin no xplode in evening ?
 

Me natty to late for that ..
 
No xplode it's the only pre w/o drink i actually rate no issues with sleep or jittery as i dont find it contains stims like some of the others on the market . But everyone reacts different ..I do have to take 2 scoops compared to when i first used it .. 
 
 
 

lol 
 
Had my first experience with it tonight , was not bad , kicked in pretty quick. Took one scoop , felt a prickly sensation for a bit on way to gym lol.  Will try a scoop and half when Im next training during the day. Didnt find it as potent as the DY stuff i use to take few years back, poss cause i only took one scoop.
 
you tryed their syntha 7 protein ?

Done a chest / back split tonight. Completed my chest part of workout in 22 minutes :-O was gobsmacked , kept rest between sets at 60 secs max. I tell you ... its a different game when you play it this way ha ha , pump was good, was f*cked when I walked out gym . Was aided with a scoop of Xplode which was good ... just hope I sleep tonight !!! anyway heres the figures below 
 
 
Hammer Strength decline :
80 x12,120 x12,160x9,200x 1,160 x 5,120 x 5,80x8 (kg)
Flat Dumbell Bench Press:
70 x 8 ,70 x 8,70 x 7,70 x 6 (lbs) .... f*** me but this was more diffucult from what I though it would be lol  
Incline Smith Machine : 
 60 x 11,60 x  9,60 x 5,60 x 4 / 4  .... bit embarassed that I struggled at these weights, but I take it that what happens when you hit it hard with rest periods between sets less than 60 secs. Hopefully this improves  

Universal Cable Lat Pulldowns 
 50x12,59x12,64x 12,68  x12,50 x 10 ... weights on this machine are labelled with odd numbers, the true weight is not marked on this so not too sure what i'm lifting buy im telling you it hits the lats all right ha ha  
T bar :40 x 12,60x 12 ,80x 12 ,100 x 9,80 x10 (kg) 
Hammer reverse grip High Lat pull 
80 x 7,80x6,60 x 6,50 x 8 kg  ... another brass neck with these weights but guess ill need to leave the ego at the door  
 
cheers 

Scaramanga81

Hbpdec

Db fbp

 
What are these?
 
I take it you're doing an Upper/Lower split? How are you finding it?

lol my shorthand , copied it over from my phone. A few errors in there , corrected them now as well as some weight errors. Bet you were picking you brain what exercises they were lol 

Hahah yeah I really was! I thought "Hbpdec" was Hammer Strength Pec Deck or something, LOL.
 
Good session

Yeah , was brutal but good fun. Really enjoyed it tonight. Legs tomorrow !!!
 

CitizenKane


Hahah yeah I really was! I thought "Hbpdec" was Hammer Strength Pec Deck or something, LOL.

Good session

 
yeah predictive text for u , not used a pec deck in years ... one in my gym is not the best ... dont rate it at all