Maybe ill keep this one.. Vid fixed on post one.

Hi,

Right maybe the 4th time I have tried to keep a journal.  So maybe I will make an effort to keep this one, maybe not though! :D
Stats:
Im currently 5'11" 180lbs and around 12% body fat and im 22.

I have a current 1rm of:
Bench 95kg
Deadlift 210kg
Squat 160kg

My bench and squat need serious attention, but my deadlift is always rising and I have previously had 1rms of:
Bench 115kg
Deadlift 215kg
Squat 170kg.

I was around a 192lbs then and was carrying a fair bit of water.  Just realised the constant changing between metric and imperial. :D  I will get myself weighed out properly on monday once I have settled into updating this all of the time.

Im training shoulders today, but am seriously looking at a change of routine so stay tuned. And I play a lot of football at weekends so most of the session timings etc will be based around that, and fgat weight will be kept at a minimum while fitness will be maintained at a fairly high level.

Diet/Background:
Generally I play it by ear with diet etc.  I found that the Anabolic Diet was a very good way for me to cut BF% earlier this year.  I consistenly lost fat  around 1lb a week, and some weeks my body fat levels dictated some muscle increase! :D

I make sure I have a shake and between 60 and 80g of carbs when wake.  Then three hours later I will normally have some tuna with a few tbsp of EVOO, lunch is always three hours after this.  Normally carbs and protein again, not really counting numbers.  I just generally play it by ear and adjust my carbs intake by what I am doing.

I am aiming to reach 200lbs at sub 10% BF.  This is a very long term goal as I dont have the patience to be heavier on the football pitch.

I have to train now.  So here is a video of my 200kg deadlift for 2 reps.  Poor video really, but its all i have right now.

Cant seem to embed, can anyone help?
http://www.youtube.com/watch?v=WnkUOHcn9Og

Pic is from towards the end of my cut and I was sitting around 176lbs with a 29" waist and a 40"chest.

Shoulders yesterday.

Was a fairly tame session yesterday, Im a bit tired from work and trained later on yesterday. 

I did:
Military smith press: I paused all reps and did 5sets of 8 reps.  Partner calling for my press every rep.
2x10 20kg arnie press.(light)
Then did some rear delt cable flyes.  First time for these, and they felt good!!
Followed the above with some relatively light sets of raise, 3X12 lateral single arm, then 2X10 in front.


Today I should be in the gym at 7 for some deadlifts which I havnt done for 4 weeks because I have been abroad for 2 weeks and lazy for 2!

Im aiming for a 5x5 of 190kg which shouldnt be a problem.  But might just get in and go 3x3 on 200kg. 

Found it hard getting to the pc so updates to this will be fairly slow.  All is going well, diet is good(not as perfect as I would like it).  Training has been average this week as my training partner and I are on different shifts.  Im looking at new routines at the moment with the intent of starting by next Monday and possibly continuing on routine until the New year.  I figure over the past year my weight has fluctuated while strength has gone up and up so gains have been good.  But as of late I might have gone backwards.

When I had my diet nailed and followed calorie for calorie I was doing a lot better.  I might need to start this again to stay motivated.  Until next time I will be working on a new routine.

I am not sure whether to base this around powerlifting or bodybuilding.  My PL totals are currently 210 dead, 165 squat, 95 bench.  Which isnt great because of my low bench.  However I would fit into the juniour 82.5 category.  I think I can easily improve on the squat and maybe even bench from working on a powerlifting routine.

On the other hand I am still fairly low bodyfat, somewhere around 10-12%.  and I focused on my keto diet and made no loss in muscle and gained 1lb of muscle over the whole cut aswell.    So I am also thinking I could train to compete in bodybuilding one day in the next year or two.  I will keep pondering this, and for this week at least I have been training with paused slow reps and feeling every contraction.

Good luck with all your goals. SOme good lifts there mate.

With the video just put [t u b e] video link here [ /t u b e]  (without spaces.)