8 week progress pictures

Snow still bad so walked to the gym again not a good move as i trained legs,
9th jan 2010
 
20 min walk on slippery ice and snow warm up,
Squats
1 x 20 50kg
1 x 5 80kg
1 x 5 110kg
1 x 5 120kg
1 x 5 130kg
1 x 5 130kg
 
Leg press
1 x 5 180kg
1 x 5 200kg
1 x 5 200kg
1 x 5 250kg
1 x 5 250kg
 
Leg extensions
1 x 5 15 blocks
1 x 5 18 """""
1 x 5 18 """""
1 x 5 18 """""
1 x 5 18 """""
 
Leg curl
1 x 5 10 blocks
1 x 5 12 """"
1 x 5 12 """"
1 x 5 12 """"
1 x 5 12 """"
 
Seated calf Raises
1 x 5 14 blocks
1 x 5 14 """""
1 x 5 14 """""
1 x 5 14 """""
1 x 5 14 """""
 
Leg raises 3 x12
Crunches   3 x 12
 
 
At weight in today i went 18stone 6 lbs not eating any more but the weight just keeps coming need to keep an eye on this as the more fat i put on the more i will need to work off, Looking to do a local comp in july so its three months more trying for a lean bulk, then three months diet and cardio, but might change this will need to seek some advice. 

Hi Scrubby what gym you going to now?

Lloyd Vine Leasure Forton Road Gosport, it is heaps better than New Image, for me massive dumbell rack, dedecated deadlifting area, with rubber floor. walk in squat rack,  and heaps of machines, some with there own weight stacks and the rest that take plates so no restriction on how much weight just pile it on.
ive just paid for one month in advance for now to see if it works for me, but to be honist i have not seen a better equipt gym down here in gosport and the bonus is i can walk there in less than 20 min.  

11th jan
 
Bench press flat
 
1 x 20 60kg warm up
1 x 5 100kg
1 x 5 110kg
1 x 5 110kg
1 x 5 110kg
1 x 5 110kg
 
Dips 5x5 bodyweight
 
dumbell press incline
 
1 x 5 30kg
1 x 5 32.5kg
1 x 5 32.5kg
1 x 5 32.5kg
1 x 5 32.5kg
 
seated shoulder press machine
 
1 x 10 20kg warmup
1 x 5 30kg
1 x 5 35kg
1 x 5 35kg
1 x 5 35kg
1 x 5 35kg
 
Smith machine upright rows
 
1 x 5 45kg
1 x 5 50kg
1 x 5 50kg
1 x 5 50kg
1 x 5 50kg
 
Close grip press smith machine
 
1 x 5 70kg
1 x 5 70kg
1 x 5 70kg
1 x 5 70kg
1 x 5 70kg
 
tricept extension one arm
 
1 x 5 15kg
1 x 5 17.5kg
1 x 5 17.5kg
1 x 5 17.5kg
1 x 5 17.5kg
 
training went well felt strong eating well and getting plenty sleep
 
 
 
 
 

Training tonight 13 jan
 
Dead lifts
1 x 10 80kg
1 x 5 150kg
1 x 5 160kg
1 x 5 170kg
1 x 5 180kg
1 x 5 180kg
 
Lat pulldown
1 x 5 70kg
1 x 5 110kg
1 x 5 150kg
1 x 5 170kg
1 x 5 170kg
 
seated rower close grip
1 x 5 12 blocks
1 x 5 13 blocks
1 x 5 13 """""
1 x 5 13 """""
1 x 5 13 """""
 
EZ bar curls
1 x 5 45kg
1 x 5 47.5kg
1 x 5 47.5kg
1 x 5 47.5kg
1 x 5 47.5kg
 
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
 
very pleased with workout didnt increase much weight but the quality of the workout was intense.

Training 15th jan
very good training session since joining the new gym it feels like i have much better work outs, weights going up, feeling stronger i would have said its in my head but the weight speak for themselves.
 
Squats
1 x 20 50kg warm up       last week
1 x 5 100kg                      80kg
1 x 5 110kg                      110kg
1 x 5 120kg                      120kg
1 x 5 140kg                      130kg
1 x 5 140kg                      130kg
 
Leg press
1 x 5 250kg                      180kg
1 x 5 290kg                      200kg
1 x 5 320kg                      200kg
1 x 5 320kg                      250kg
1 x 5 320kg                      250kg
 
Leg extensions
5 x 5 18 blocks
 
Leg curls
5 x 5 12 blocks
 
Stiff leg deads
5 x 5 130kg
 
seated calf raises
5 x 5 15 blocks
 
Crunches 3 x 12
 
Weighted side bends 3 x 12  10kg plate
 
 
 
 

Nice going mate, them ez bar curls are a good weight.

You said about entering a local comp, where's that to? and when?

thanks chap any luck on them weights yet ? on the ez curls i have not inc the bar as i dont know how much it weights,
The Competition is the same one incredible bulk did last year, at thorngate hall in july, run and sponsered by Don styler

Ah cool I'll have to pop in and have a look, I'm terrible live in Gosport but don't know what the fook is going on!
No must admit I ain't looked yet(for weights) will get my arse down the co-op tomorrow lol

been down town for weight in and i am 18st 6lbs stayed the same for a couple weeks now, so i think i will keep the food level at the same to see if i can hold this weight.

Your a big fella mate! What do guesstamate your body fat at?

I wouldnt know how to ! it would be intresting to know though.

I wouldnt know, would be intresting to find out? I am not what i would call fat.

Crying Freeman you got me thinking so did a online search and found this site
www.healthcentral.com/cholesterol/home-body-fat-test-2774-143.html
 
After doing my test it says i got
18.1% body fat
thats 21.1 kilograms of fat
95.9 kilograms of lean (muscle,bone,bodywater) 
 
how true it is i dont know like i say i have never had a fat test done so dont have a ref point to start from.

No neither have I but I'll get the tape out tomorrow and give you my result lol

18th jan
training tonight as of now i am doing 30 min fast walk after my three workouts,
 
Bench press
1 x 20 50kg warm up
5 x 5 110kg
 
Dips
5 x 5 bodyweight
 
incline dumbell press
1 x 5 32.5kg
1 x 5 32.5kg
1 x 5 32.5kg
1 x 5 32.5kg
1 x 5 35kg
 
Seated shoulder press
1 x 5 35kg
1 x 5 40kg
1 x 5 45kg
1 x 5 45kg
1 x 5 45kg
 
Dumbell laterial raises
1 x 12 12.5kg
1 x 12 15kg
1 x 12 15kg
 
Put these in tonight as i couldnt get on the smith machine and did not want to stop and wait
 
Close grip press smith machine
1 x 5 70kg
1 x 5 80kg
1 x 5 80kg
1 x 5 80kg
1 x 5 80kg
 
tricept extension dumbell
1 x 5 17.5kg
1 x 5 17.5kg
1 x 5 17.5kg
1 x 5 17.5kg
1 x 5 17.5kg
 
 
30 min fast walk speed 3.5
distance covered 1.76
calories burned 164
Incline 1

Couldnt train wednesday so i went today 21jan
 
Deads
1 x 20 50kg warm up
1 x 5 160kg
1 x 5 170kg
1 x 5 180kg
1 x 5 185kg  Thats + 5kg on last week
1 x 5 185kg
 
Lat pulldown machine
1 x 5 150kg
1 x 5 150kg
1 x 5 170kg
1 x 5 170kg
1 x 5 170kg
 
Seated rows close grip
1 x 5 14 blocks
1 x 5 14 blocks
1 x 5 14 blocks
1 x 5 14 blocks
1 x 5 14 blocks
 
EZ bar curls
1 x 5 50kg
1 x 5 50kg
1 x 5 50kg
1 x 5 50kg
1 x 5 50kg
 
Dumbell curls
1 x 5 22.5kg
1 x 5 22.5kg
1 x 5 25kg
1 x 5 25kg
1 x 5 25kg
 
 
And 30min walking

Sat 23rd jan
Leg training today
 
Squat
1 x 20 50kg warm up
1 x 5 110kg
1 x 5 120kg
1 x 5 130kg
1 x 5 140kg
1 x 5 145kg
 
Leg press
1 x 5 290kg
1 x 5 320kg
1 x 5 320kg
1 x 5 320kg
1 x 5 330kg
 
Leg curls
1 x 12 12 blocks
1 x 12 12 blocks
1 x 12 12 blocks
 
Stiff leg deads
1 x 5 130
1 x 5 120
stopped and didnt do any more as hamstring was sore not sure why ?
 
Seated Calfs
1 x 5 15 blocks
1 x 5 16 blocks
1 x 5 16 blocks
1 x 5 16 blocks
1 x 5 16 blocks
 
crunches
3 x 12
 
30min fast walk
 
Pain from hamstring will need to keep an eye on this as in 2008 i tore my hamstring.
hope its just down to the fact i have increased my weight quite a bit of late.

Forgot to add at weight in today 18st 9lbs thats not supposed to happen eating the same and have added cardio ???

3lb gain... Reckon you've been slackin at work :)