8 week progress pictures

Training 25th jan felt tired tonight was hard going, not a lot of quality sleep at weekend.
 
Flat Bench
Warm up 1 x 20 50kg
1 x 5 100kg
1 x 5 110kg
1 x 5 110kg
1 x 5 115kg
1 x 5 115kg
 
Dips
5 x 5 bodyweight
 
Incline dumbell press
1 x 5 35kg
1 x 5 35kg
1 x 5 35kg
1 x 5 35kg
1 x 4 35kg
 
Shoulder press machine seated
1 x 5 10blocks
1 x 5 10blocks
1 x 5 10blocks
1 x 5 10blocks
1 x 5 10blocks
 
Dumbell press seated
1 x 5 25kg
1 x 5 25kg
1 x 5 25kg
1 x 5 25kg
1 x 5 25kg
 
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 pushdown
1 x 5 8blocks
1 x 5 8blocks
1 x 5 8blocks
1 x 5 8blocks
1 x 5 8blocks
 
 
Cardio 30min fast walk

"7th jan  felt strong and it showed in the deads
 
Deadlift
1 x 15 50kg warm up
1 x 5 160kg
1 x 5 170kg
1 x 5 180kg
1 x 5 185kg
1 x 5 190kg         5kg up on last week
 
Lat pulldown machine
1 x 5 150kg
1 x 5 150kg
1 x 5 170kg
1 x 5 170kg
1 x 5 170kg
 
Low pulley rows
1 x 5 16blocks
1 x 5 16blocks
1 x 5 16blocks
1 x 5 16blocks
1 x 5 16blocks
 
Dumbell rows
1 x 5 40kg
1 x 5 40kg
1 x 5 40kg
1 x 5 40kg
1 x 5 40kg
 
Olympic bar curl
1 x 5 40kg
1 x 5 45kg
1 x 5 50kg
1 x 5 55kg
1 x 5 55kg
 
Dumbell curls
1 x 5 25kg
1 x 5 25kg
1 x 5 25kg
1 x 5 25kg
1 x 5 25kg
 
30 mins fast walk
 
3 x 10 crunches
 

Just going to up date some photos

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"9th jan 2010
had to train this afternoon
 
Squats
1 x 12 70kg
1 x 5 110kg
1 x 5 130kg
1 x 5 140kg
1 x 5 145kg
1 x 5 150kg        increase of 5kg
 
Leg press
1 x 5 290kg
1 x 5 320kg
1 x 5 320kg
1 x 5 325kg       increase of 5kg
1 x 5 325kg
 
Leg extensions
5 x 5 18 blocks
 
Leg curls
5 x 5 12 blocks
 
Stiff leg deadlifts
5 x 5 100kg         i dropped the weight on these as my hamstring hurt doing these last week,
 
Standing calf raises
5 x 8 12 blocks
 
30min fast walking
 
 
 No change in weight  i am still 18st 9lbs 
 
 

Went for a fast walk this morning 45min unfueled cardio very fresh and bright, was starving when i sat down for breakfast.

your a big strong lad, what are you aims at the moment, bulking or cutting?

Hi I am looking to compete this july in a local comp have spoken to james with the view of him giving me advice and getting me ready for the show will try an arrange a visit as soon as i can then see what he think and go from there weather to carry on bulking untill about 16 week out or to start now  

Training tonight 1st feb
 
Bench press
1 x 20 50kg warm up
1 x 5 100kg
1 x 5 110kg
1 x 5 115kg
1 x 5 115kg
1 x 5 117.5kg       Up 2.5kg
 
Dips
5 x 5 bodyweight
 
Incline dumbell press
5 x 5 35kg
 
seated shoulder press
5 x 5 45kg
 
standing BB shoulder press ( olympic bar )
5 x 5 60kg
 
Close grip press (smithpress)
1 x 5 60kg
4 x 5 70kg
 
tricep pushdown
5 x 5 9 blocks
 
30 min fast walk
 
 
Spoke to James today again, about my show prep and made an appointment to see him next week, so i think i might have a cheat meal this weekend as it might be my last for about twenty weeks. 

Training tonight 3rd feb
 
Deads These were done with bare feet, not wearing my trainers
 
1 x 15 50kg warm up
1 x 5 160kg
1 x 5 170kg
1 x 5 180kg
1 x 5 190kg
1 x 5 195kg  up 5 kg on last week not saying they were easy but bare feet did make a differance
 
Lat pulldowns
1 x 5 150kg
1 x 5 150kg
1 x 5 160kg
1 x 5 160kg
1 x 5 160kg
 
Low pully rows
5 x 5 16 blocks
 
Dumbell rows
5 x 5 40kg
 
Barbell curls (Olympic bar)
1 x 5 40kg
1 x 5 50kg
1 x 5 50kg
1 x 5 55kg
1 x 5 55kg
 
Dumbell curls
5 x 5 25kg
 
 
30 min fast walk 

Thats bloody good going on those deads mate and nice to see those warm up's.

Looking huge in the photo's mate, that's some back you got on ya! What would you say was your best exercise for your Lats?

Well thankyou
all i can say regarding best back exercise, I use deads, and have noticed both size and thickness from this movement, and lat pulldowns, swapping between wide grip and close grip, using V bar, pulled down to the chest, lat pulldown are done strict and under control, streach at the top and squeeze at the bottom, but as you train at home dont know if you have latpulldown machine ? you could do bent over rows, BB light to medium weight concentrating on the movement more that the amount of weight used, and then finish off with dumbell rows using the same method as bent over rows.
 
Deads to work the mass
bent over rows to work the streach and squeeze
dumbells to isolate.   

Cheers mate will take this into account, would like a bit more width as I don't have much of a taper.

Training tonight 5th feb
LEGS
 
Squats
1 x 12 70kg warmup
1 x 5 110kg
1 x 5 130kg
1 x 5 140kg
1 x 5 150kg
1 x 5 155kg    Thats up 5kg on last week
 
next week i am going to try squats bare foot as ive added 15kg to my deads will be on the look out for some proper lifting shoes
 
Leg press
1 x 5 290kg
1 x 5 320kg
1 x 5 320kg
1 x 5 320kg
1 x 5 330kg
 
Leg Extensions
5 x 5 19 blocks    Thats up 1 block on last week
 
Leg Curls
5 x 5 13 blocks    Thats up 1 block on last week
 
Stiff leg deads
5 x 5 100kg
 
Calf raises standing
1 x 8 13 blocks
1 x 8 14 blocks      Thats up 1 block onlast week
1 x 8 14 blocks
1 x 8 14 blocks
1 x 8 14 blocks
 
fast walk 30min
 
At weight in tonight still holding 18st 9lbs
 
 
 

Journal moved over as another pre-comp journal

Good to meet you today scrubby!

Hi Scrubby, look forward to following yor progress, keep up the good work mate!!

James it was good to meet you too today, ask me the same question in a few weeks and the answer might be differant
 
I have sat down now i am home, and looked closer at my food intake that you worked out i think i will die of malnutrition,
 
Hi Micky thanks for looking in any advice you can offer would be greatfully recieved