Nearly back.. Skinny/fat pics page 25!

Interesting comments Thai and taken on board. I think I may switch up my training a little bit as per your suggestions..

Powercleans
Push Press
Speed Deadlifts
Maybe some kettlebell work...

I think part of the problem is i'm so focused on other aspects of my life at the moment, lifting is becoming a bit of a chore. Sometimes I feel guilty for lifting and not working..

Work is paying off though, top student in my class so far.

Looking forward to doing some powercleans and push press. 100kg push press being an initial target.

Strict Military Press

bar x6
40 x3
50 x3
60 x3
70 x3 nice- 72.5 next week
70 x3
65 x5

Dips

BW x5
+30 x5
+30 x5
+30 x5

Laterals, 3x10

Machine Tri Extentions

20 x8
30 x8
45 x8
45 x8
30 x12

Pressdown, 3-4x10 moderate

Was supposed to be doing deadlifts and front squats today, but I've got so much work on (exams) I can't justify it.

Will be training three times next week to make up for it..

Monday will be,

Deads,5x3 progressive up to 180x3, 160x3 back down
FS, 5x3 progressive up to 115x3, 100x5 back down
DB BP, 40 2 sets (aim 7 reps)
T-Bars, 3-4 sets

Got to rexamine my priorities in the new year. All I'm doing at the moment is working and going to college.. Not good. Not training enough, definitely not shagging enough...

2009 will be the best year of training i've ever had... It just may be with a different focus.

Have been eating like such a fat c*nt over the last few days, lol.

Good news, exams are over. Got my mock results and got two distinctions and a commendation. Result.

DB OHP (warming up on these as rack was being used)

15s x5
22.5s x5.. Rack now free..

BB Strict MP

40x3
60x3
72.5x3
72.5x3
60x8

Dips

BW x5
+32.5 x5
+32.5 x5
+32.5 x5

Tri Ext Machine

20x6
35x6
47.5x6
47.5x6
40x double drop set

Pressdowns, 4 sets

hows the old podge lookin andy ?

your gonna have to nail it down after chrissymas of forever be a chunk !!

not a bad thing in itself.

Podge is holding steady mate..

Chunk is the way forward! All in all serious though, I may switch my focus to more of a bb'er type routine in the new year.. Better diet... More volume.. even cardio!

I'm not sure where my future lies with lifting. My heart isn't in it like it used to be. Need a new challenge. Not sure whether that will be bodybuilding or MMA (when I move to London).

I'll always continue to lift weights though.. I do love it still.

Don't think i'll do powerlifting again, never really enjoyed the comps, and feel the need for a new challenge. I quite fancy having a decent 'pop' of getting in good shape.

What you reckon mate? Get tonk for the birds?

well you have the advantage of being devilishly handsome AND great hair !! so full on tonk is necassary , but when your really fit, you do feel really good , nothing like being able to bash out some crazy cardio and not break a sweat

conclusion : enjoy training and get fit doing it.

Cheers Boar mate!

Started new cycle of deads today, going to add 2.5kg a week, aiming for 195x3 eventually. Need to work on technique, not getting much leg drive, pretty much stiff legged at the moment.

Deads

60x5
60x5
100x3
140x3
160x1
180x3, not sufficient leg drive. 'Dipping' with legs at the mo, think that may be the issue. Will try with no 'dip' in future.
140x3

Front Squat, no belt

60x3
80x3
100x2
115x3, PB
100x3

DB BP, Not expecting much after doing shoulders/tris yesterday

15x5
25x5
40x5
40x5

Machine Row, under time pressure

50x8
70x8
90x8

New routine for the new year, comments appreciated. Looking to put some muscle on my skinnyfat frame

Day 1)

Deadlift
Front Squat
DB Bench
biceps- BB curls, DB curls

Day 2)

Push Press
Military Press
Dips
Triceps- Machine Extentions, Pressdowns

Day 3)

DB Row
Pulldowns
T-Bar Rows
Machine Rows
Weighted Abs

Any opinions lads? Volume will be increased significantly on the big lifts. Cardio will be performed at a moderate pace for 40 minutes after training sessions, and I will do an hour walk eod at a brisk pace.

Routine looks good mate, what sort of rep scheme are you wanting to work on? An alternative idea, could be to do 2 full body sessions a week with a deadlift specific day,maybe something like..

Mon
BB/DB Bench 3*8
Oly Squat 1*20
WG Chins 3*8
DB Curls 3*8

Wednesday
??????

Fri 
BB/DB Bench 3*8
Oly Squat 1*20
DB Row 3*8
Skulls 3*8

Cheers for the input, defo something to consider.

Rep ranges will be;

Deads; Triples (aiming to nail 200x3)
Front Squats; Triples (aiming to nail 130x3)
DB Benches; 5-8
Military Press- 3-5
Push Press; triples

All other assistance work done in the 8 rep range.

Strict BB Military Press

40kg x5
50kg x3
60kg x3
75kg x2
75kg x2
75kg x2
67.5kg x5
 
Laterals, 3x10 (light)
 
Rear Laterals, 3x10 (light)
 
Dips

Bw x5
+20 x5
+35 x5
+35 x5
+20 x10

Machine Extentions

20kg x6
35kg x6
50kg x6
50kg x6
50kg x6

Pressdown, 4 sets x 8

Comment; Military Press felt strong. Should be good for 82.5-85 soon. Bodyweight military press is on the horizon, pleased.

I've had a few weeks off over xmas, been all over the country visiting relatives so training went out the window!

Will be back on weds.

Main aim for lifting this year is to get into better shape and to start enjoying my training again.

GOod luck with it BB! Heres to a successful 2009!

Military Press

40kg x3
50kg x3
60kg x3
70kg x3
70kg x3
70kg x3
70kg x3
70kg x3

Cable Side Laterals

3x10

Hammer Pulldown, Not sure if I like these

20kg x6
40kg x6
60kg x5
60kg x5
60kg x5

One Arm DB Row

22.5 x5
27.5 x5
40 x5
40 x5
40 x5

Machine Row

40 x5
65 x5
85 x5
95 x5
95 x5
95 x5

EZ Curl, weights each end

+5 x5
+7.5 x5
+10 x5
+ 12.5 x5
+ 12.5 x5
+ 12.5 x5

Hammer Curl

15s 3x5

Good progress with the Militaries! Your miles ahead with squats and deadlifts.

Where are you moving to in London?
 
Jimbo

Jim, moving to East London, Shoreditch/Angel way hopefully.

Deadlifts, belt on later sets

60kg x5
100kg x3
140kg x3
160kg x1
180kg x3, good and fast. 182.5kg next week

Sumo Deads, first time doing I think

60kg x5
100kg x3
120kg x3
140kg x2
160kg x1, fast, these may have some potential

Flat Db Bench Press

17.5s x5
25s x5
40s x5
40s x5
40s x5

Dips

Bw x5
+25 x5
+25 x5
+25 x5

Leg Press (squat rack being used)

40kg x5
80kg x5
120kg x5
160kg x5
200kg x5
200kg x5

Machine Extentions

20kg x8
30kg x8
40kg x8
50kg x6

Pressdowns, 4 sets up to 25x5

Comment;

Not a bad session. Bad news is that I have managed to put on 9lbs in 3 weeks over xmas, so I'm now over 15 stone!! Will be watching diet and doing some walking 3x week in order to get back down to 14stone 4.

Strict Military Press

40kg x5
50kg x3
60kg x3
72.5kg x3
72.5kg x3
72.5kg x3
72.5kg x3
72.5kg x3

Pulldown, underhand grip

35 x8
60 x8
70 x8
75 x6
80 x5

One Arm Db Row

20 x5
30 x5
40 x6
40 x6
40 x6

Comment; Pleased with how overhead pressing is going. Think i'll be good for 85kg soon, not massive but well on the way to a 100kg+ military press, which would  be nice. Bodyweight today; 212lbs. Need to trim back to 200lbs max!

How are you going to trim the weight?

Cut out the subways.
Cut out any sweets/sugary drinks
Reduce carbs in the week
Do some cardio

12lbs.. shouldn't be too hard to lose. Don't know where I've gained it from tbh, think it was over-eating at xmas.