8 week progress pictures

It might be worth trying unfuelled cardio in the morning mate, it's worked a dream for my missus... not that I am comparing you to women at all LOL :) Cheers for the directions on the quark I promise not to take it all, apart from the fact the missus would kill me she thinks I spend to much on all this 'training stuff' as it is lol. Then SLDL are at a bloody good weight mate I'm at 110kg and feeling it!

Cheers  hope you got yours already as i just took the last six on the shelf, sorry got to be done.

Right i is back not been anywhere just lost internet connection, training been going good early morning cardio been a bit hit and miss. Weight in yesterday and i went 17 st 4lbs so ive managed to drop 4 lbs through cardio, but at least i know it works, not feeling so bloated, had a change around with my diet and dropped some of the carbs and protien not a lot but a bit was gaining too much weight too quick
trianing has stayed the same 5x5 going heavy i think it might be time for a change just for a bit but i kind of like the heavy and little work out routine
 
fridays workout  30th october
 
deads
1 x 5  150kg
1 x 5  160kg
1 x 5  170kg
1 x 5  180kg
1 x 3  180kg
 
lat pulldowns
1 x 5  85kg
1 x 5  85kg
1 x 5  85kg
1 x 5  85kg
1 x 5  85kg
 
barbell rows   (New)
5 x 5  95kg
 
EZ bar curls (olympic bar)
5 x 5  50kg plus the bar
 

Hi mate good to see you back.

I'm just changing my routine, gona go 8 reps, like you though I'm likin the little and heavy but thinking I need a change.

yes was thinking of changing routine 8s sounds good but what to drop and what exercises to keep, and what others to add, i am not keen on spending hours in the gym.

Nah I don't like to be in there more than an hour really.

I'm going with a more arm's based theme (LOL) on my routine, not that I'm in to big GUNZ and all that hype but feel like I left them out a bit lately.

I've added in Skull crushers, 21's and gone back to barbell rows which I ain't done for a while, I'm just keeping it to 4 exercise's a session as I am still trying to bulk.

And with that in mind I've kept the 3 biggie's in Bench, Deads and Squats. I'd be interested to know what you think as you been at it a lot longer than me (no offence)

Hi Crying freeman, my thinking is this if you are looking to gain size you have to keep in the basics, deadlift, squats, bench press and overhead press curls all done with the barbell with as much weight as you can lift, the 5x5 routine has been the best thing for me, along with a good diet and plenty rest, I also feel that every now and then you have to have a change around to shock the system, i find muscles respond well to change, but what ever you do keep it simple, forget all the fancy routine that the mags print they are for people that follow like sheep, it sell magazines, ive seen newbees in the gym, i dont buy magazines myself rather spend my money on food, but i know when there is a new routine, you see them all looking for the magic workout if only they did the basics, spent time to understand there bodys needs food wise. but then again that is what is ment when people say the older you get the wiser you get. only you know your body and how it responds to a cirtain type of training/ food you must keep a diary,
 
Hope this answers you question  

Mondays 2nd november  training bit of a change around,
 
Incline bench (smith machine)
4 x 8 40kg
 
Flat bench
4 x 8 85kg
 
Close grip press (smith machine)
4 x 8 40kg
 
Upright rows (5ft olimpic bar)
4 x 8 40kg
 
seated bumbell press
4 x 8 20kg
 
seated lateral raises
4 x 8 12kg
 
goes to show change is good tuesday morning chest and shoulders were sore, and got worst as the day went on, all good now roll on thursday cant train wednesday.
 
 
 
 
 
 
 
 
 

Back on line again hopefully for good now
weight is 17st 6 lbs will upload some more pictures at weekend and some more measurements,

training is now 4x8 and going well

Cheers for the advice mate.

You decided to go 4x8 in the end then mate, I have been doing it for a couple of weeks now, and your right it does make a difference, the pump I been getting on the arms is loads better.

long time no post well here goes been trying out 4 x 8 just to mix it up a bit, up till now i have been doing 5 x 5 which has been good but got boring, Three weeks ago i had my first of two swine flu jabs, injection site was very painfull for days and i had the flu symptoms felt like sh+t for days, got back to training gaining weight slowly, then thursday i had the second jab and the same thing happened, and to top it off i had a pnuemvax injection in the other arm, sitting on the sofa not able to train, so had to miss leg this week, roll on monday at weight in today i went 17st 13 lbs  
 
this is my training at the moment
 
Smith squat
1 x 8 40kg
1 x 8 70kg
1 x 8 80kg
1 x 8 90kg
 
leg curl
1 x 8 75kg
1 x 8 771/2kg
1 x 8 771/2kg
1 x 8 771/2kg
 
leg extension
1 x 8 62 1/2kg
1 x 8 62 1/2kg
1 x 8 62 1/2kg
1 x 8 65 kg
 
stiff leg deads
1 x 8 110kg
1 x 8 110kg
1 x 8 110kg
1 x 8 110kg
 
toe press
1 x 8 150 kg
1 x 8 160kg
1 x 8 160kg
1 x 8 160kg
 
________________________________
 
 
bench press
1 x 10 80kg
1 x 8   90kg
1 x 8   90kg
1 x 8   90kg
 
incline dumbell press
1 x 8 28kg
1 x 8 28kg
1 x 8 28kg
1 x 8 28kg
 
closegrip press machine
1 x 8  50 kg
1 x 8  50 kg
1 x 8  50 kg
1 x 8  50 kg
 
dumbell flys (deep)
1 x 8 18kg
1 x 8 20kg
1 x 8 20kg
1 x 8 20kg
 
seated dumbell press
1 x 8 20kg
1 x 8 20kg
1 x 8 20kg
1 x 8 20kg
 
side laterial raises
1 x 8 18 kg
1 x 8 18 kg
1 x 8 18 kg
1 x 8 18 kg
 
skull crushers
1 x 8 35kg
1 x 8 40kg
1 x 8 40kg
1 x 8 40kg
 
____________________________________
 
lat pulldown machine close grip
1 x 8 75kg
1 x 8 771/2kg
1 x 8 771/2kg
1 x 8 771/2kg
 
latpulldowns cable
1 x 8 85kg
1 x 8 85kg
1 x 8 85kg
1 x 8 85kg
 
upright rows
1 x 8 50kg
1 x 8 50kg
1 x 8 50kg
1 x 8 50kg
 
dumbell rows
1 x 8 38kg
1 x 8 38kg
1 x 8 38kg
1 x 8 38kg
 
seated dumbell curls
1 x 8 20kg
1 x 8 20kg
1 x 8 20kg
1 x 8 20kg
 
one arm dumbell preacher curls
1 x 8 14kg
1 x 8 14kg
1 x 8 14kg
1 x 8 14kg
 
the number of reps stays the same but the excersise changes differant movement for the same muscle group to stop things getting boring, will be going back to 5x5 after christmas
 
 
 
 
 

Ok here we go update weighed in last sat 17 st 13 lbs,
 
trained tuesday 15th dec
 
flat bench
4 x 8 90kg
 
incline smith press
4 x 8 50kg
 
flat bench dumbell flys
4 x 8 24kg
 
cable flys
4 x 8 5 blocks
 
military press smith machine
4 x 8 35kg
 
standing side raises
4 x 8 18kg
 
bentover raises sitting on the end of a bench
4 x 8 12kg
 
trycept press in machine
4 x 8 80kg
 
 
Thursday 17th dec
 
Lat pulldowns close grip
1 x 8 80kg
1 x 8 85kg
1 x 8 90kg
1 x 8 90kg
 
seated rows in machine
4 x 8 70kg
 
upright rows smith machine
4 x 8 30kg
 
dumbell rows
4 x 8 38kg
 
EZ bar curls
4 x 8 40kg
 
seated dumbell curls
4 x 8 20kg
 
one arm dumbell preacher curls
4 x 8 12kg
 
 
got the other half to do me measurements
 
neck  17 1/2
chest  52
bicepts  18
forearms  13 1/2
waist  39 1/2  not happy about this but i am bulking as long as it do get out of hand
thighs  26 3/4
calfs  16 3/4
 
from when i started measuring meself on the 28th june 09
 
weight gained    1st 13lbs
 
neck                    2" bigger
chest                   5 1/2" bigger
bicepts                 2" bigger
forarms               1/2 bigger
waist                   1 1/2" bigger
thights                 2 1/4" bigger
calfs                     1/2 bigger
 
not bad for 6 months worth of training
 
 
 

went and trained legs last night
 
Smith squats
1 x 8 70kg
1 x 8 80kg
1 x 8 90kg
1 x 8 90kg
 
Leg press
1 x 8 175kg
1 x 8 185kg
1 x 8 185kg
1 x 8 185kg
 
leg extensions
1 x 8 65kg
1 x 8 65kg
1 x 8 65kg
1 x 8 65kg
 
Leg curl
1 x 8 75kg
1 x 8 77 1/2kg
1 x 8 77 1/2kg
1 x 8 77 1/2kg
 
Stiff leg deads
1 x 8 110kg
1 x 8 110kg
1 x 8 110kg
1 x 8 110kg
 
Toe Press
1 x 8 170kg
1 x 8 170kg
1 x 8 170kg
1 x 8 170kg
 
 
Crunches
3 x12
 
At weight in today 18st 2lbs
 
 
 

21st december
 
Flat bench
1 x 8 90 kg
1 x 8 100kg
1 x 8 100kg
1 x 6 100kg
 
Incline smith press
1 x 8 50 kg
1 x 8 50kg
1 x 8 55kg
1 x 8 55kg
 
Dumbell flys
1 x 8 22kg
1 x 8 24kg
1 x 8 26kg
1 x 8 26kg
 
Cable flys
1 x 8 5 blocks
1 x 8 6 blocks
1 x 8 6 blocks
1 x 8 6 blocks
 
Shoulder press smith machine
1 x 8 30kg
1 x 8 30kg
1 x 8 30kg
1 x 8 30kg
 
Shoulder dumbell press
1 x 8 18kg
1 x 8 18kg
1 x 8 18kg
1 x 8 18kg
 
Seated side raises
1 x 8 12 kg
1 x 8 12kg
1 x 8 12kg
1 x 8 12kg
 
Skull crushers
1 x 8 40kg
1 x 8 40kg
1 x 8 40kg
1 x 8 40kg
 
trycept pushdowns
1 x 8 11 blocks
1 x 8 11 blocks
1 x 8 11 blocks
1 x 8 11 blocks
 
 

23rd december
 
chins cant do these for toffee so i am trying a couple of sets per back workout  but i do weight over 18st
 
 
Chins 2 x4
 
lat pulldowns
1 x 8 85kg
1 x 8 85kg
1 x 8 85kg
1 x 8 85kg
 
Seated row machine
1 x 8 70kg
1 x 8 70kg
1 x 8 70kg
1 x 8 70kg
 
Upright rows in smith machine
1 x 8 30kg
1 x 8 30kg
1 x 8 30kg
1 x 8 30kg
 
Dumbell rows
1 x 8 38kg
1 x 8 38kg
1 x 8 38kg
1 x 8 38kg
 
EZ bar curls
1 x 8 40kg
1 x 8 40kg
1 x 8 40kg
1 x 8 40kg
 
Seated dumbell curls
1 x 8 20kg
1 x 8 20kg
1 x 8 20kg
1 x 8 20kg
 
One arm dumbell preacher curls
1 x 8 12kg
1 x 8 14kg
1 x 8 14kg
1 x 8 14kg
 
 
been to check out a new gym to start training at in the new year, I think i will be made very welcome if the chat i had with the owner is anything to go by roll on the new year.  
 

Been train this morning and i am back on my 5 x 5 routine
 
Bench Press
1 x 5 100kg
1 x 5 110kg
1 x 5 110kg
1 x 5 110kg
1 x 5 100kg
 
Close Grip press in the smith machine
1 x 5 40kg
1 x 5 60kg
1 x 5 60kg
1 x 5 60kg
1 x 5 60kg
 
Seated Shoulder Press Smith Machine
1 x 5 40kg
1 x 5 40kg
1 x 5 40kg
1 x 5 40kg
1 x 5 40kg
 
Skull Crushers EZ bar
1 x 5 45kg
1 x 5 50kg
1 x 5 50kg
1 x 5 50kg
1 x 5 50kg

Just been training cant get used to training in the afternoon, but the gym is on short hours
 
Deadlifts
1 x 5  150kg
1 x 5  160kg
1 x 5  170kg
1 x 5  180kg
1 x 3  180kg
 
Latpulldowns
1 x 5  90kg
1 x 5  90kg
1 x 5  90kg
1 x 5  90kg
1 x 5  90kg
 
Dumbell one arm rows
1 x 5  40kg
1 x 5  40kg
1 x 5  40kg
1 x 5  40kg
1 x 5  40kg
 
Bicept curls EZ bar
1 x 5  40kg
1 x 5  45kg
1 x 5  45kg
1 x 5  45kg
1 x 5  45kg
 
there is an upside to training in the afternoon as there was not another sole in the gym  

Due to the gym closing early so i had to train this morning and i hate training at any time other than in the evenings, just cant get it together dont know why,
 
 Squats in the smith machine
1 x 5  70kg
1 x 5  75kg
1 x 5  80kg
1 x 5  85kg
1 x 5  85kg
 
Leg Press
1 x 5  150kg
1 x 5  170kg
1 x 5  190kg
1 x 5  205kg
1 x 5  205kg
 
Leg Extensions
1 x 5  62 1/2 kg
1 x 5  62 1/2 kg
1 x 5  62 1/2 kg
1 x 5  62 1/2 kg
1 x 5  62 1/2 kg
 
Leg Curl
1 x 5  50 kg
1 x 5  55 kg
1 x 5  57 1/2kg
1 x 5  57 1/2kg
1 x 5  57 1/2kg
 
Toe Press
1 x 5  160 kg
1 x 5  170 kg
1 x 5  170 kg
1 x 5  170 kg
1 x 5  170 kg
 
 
Crunches  3 x 10
Leg raises  3 x 10
 
 
Roll on the new year as i cant handle training in the mornings, think its just down to the fact i have only got one meal in me, my energy levels just fall away like someone pulling the plug out of the sink
 
Going to be signing up to a new gym on monday, its been ok at New image but i now need to be surrounded by like minded people as i am plaining to do a local comp in six months time,
 
 

First training seasion at new gym took a bit longer as finding my way around but it went very well,
 
Bench Press
1 x 20 50kg warm up
1 x 5 100kg
1 x 5 110kg
1 x 5 110kg
1 x 5 110kg
1 x 5 110kg
 
Dips body weight only
5 x 5
 
Incline Dumbell Press
1 x 5 30kg
1 x 5 30kg
1 x 5 30kg
1 x 5 30kg
1 x 5 30kg
 
Seated shoulder press machine
1 x 5 9 blocks
1 x 5 9 blocks
1 x 5 10 blocks
1 x 5 10 blocks
1 x 5 10 blocks
 
Smith Machine Upright Rows
1 x 5 30kg
1 x 5 40kg
1 x 5 45kg
1 x 5 45kg
1 x 5 45kg
 
Tricept pushdowns
1 x 5  8 blocks
1 x 5  8 blocks
1 x 5  8 blocks
1 x 5  8 blocks
1 x 5  8 blocks
 
Overhead tricept extension 
1 x 5 15kg
1 x 5 15kg
1 x 5 15kg
1 x 5 15kg
1 x 5 15kg
 
 

7th january 2010
Had to walk to the gym 25min each way just to much snow to drive the van
 
Deads
1 x 5 150kg
1 x 5 160kg
1 x 5 170kg
1 x 5 180kg
1 x 5 180kg
 
Lat Pulldowns
1 x 5 16 blocks
1 x 5 16 blocks
1 x 5 16 blocks
1 x 5 16 blocks
1 x 5 16 blocks
 
Seated Rows close grip
1 x 5 11 blocks
1 x 5 11 blocks
1 x 5 11 blocks
1 x 5 11 blocks
1 x 5 11 blocks
 
EZ bar curls
1 x 5 45kg
1 x 5 45kg
1 x 5 45kg
1 x 5 45kg
1 x 5 45kg
 
Dumbell Curls
1 x 5 22.5kg
1 x 5 22.5kg
1 x 5 22.5kg
1 x 5 22.5kg
1 x 5 22.5kg