Wiffers - 2010 pics on pg 110 - whoop whoop

HISTORY

Started gymming Dec 2003 using resistance machines only 2-3 times a week, crap diet (no protien, lots of junk etc).

Was 24, around 14 stone, 5'8" and about 25% BF

Oh dear

About Nov 2004 started using dumbbells - hurt like bugger - no programme as such, no legs

About Jan / Feb 2005 started a 3 day split programme devised by bloke in gym (chest/tris - back/bis - legs/shoulders)

3 weeks ago (May 2005) started a new diet (as old was crap) as devised on here. Not perfect but more protein and much much better.

This week started a new routine (as old one was crap), and so the journal starts ...

Pic set 1 - completely un-pumped- May 2005



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Pic 1 (above) - chest and bisceps - tensed

Pic 2 (below) - back - tensed

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Pic 3 (below) - biscep - tense

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Pic 4 - chest - completely relaxed

[image]local://upfiles/19968/9CD588F1854E4862A85033F280FA4BA1.jpg[/image]

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My current stats

26 yrs
18.5% BF (est)
179 lbs
5'8"

My new routine - pt 1

Started on day 2 as I dig legs in last workout on old routine ...

Day 2 - Chest, Triceps, Shoulders

Flat dumbbell press 3x6 (6@30kg *2, 5@30kg)
Incline smith press 3x6 (6@70kg, 5@75kg, 7@70kg)
Incline flyes 4x10 (10@12.5kg, 10@15kg *3 - but not inclined due to pain in side)
Seated dumbbell press 3x6 (6@20kg *2, 7@22.5kg)
Dumbbell lateral standing 4x12 (12@7.5kg *4)
Dips 3x6-10 (8,8,9 at bodyweight)

(felt pretty dull before hand, but felt session went well. Incline flyes hurt around my kidneys, so I stopped and did flat instead)

Took around 1:25, but busy and talked lots to people. I estimate around 1 hour of "workout time"

Day 3 to be filled in soon ...

Took around 1:25, but busy and talked lots to people. I estimate around 1 hour of "workout time"

tut tut. come on, get som metal shifted.lol only kidding
you should do well go in the gym half hour early so you can have time for a bit of a chat
i found that flys on a machine was good or cable cross overs.if you get any pain kidneys are you sure its the training?

Liken the Tatoo mate. wish i had a BF% of 18.5%

I did the talking first whilst waiting for equipment to be free - don't worry

Pain isn't actually in the kidneys - I'll try again next week

Thanks - re the tattoo, got anotherone on my archillies tendon saying "MADEIN ENGLAND" - looks well cool.

... wish I had a BF of 10%, but can't have everything - LOL

Forgot to add

Did day 3 today, had a massage first and felt really really good, it went well, but may add shrugs as I don't feel my upper traps have been worked. Barbells rows much better than dumbbell rows- I feel more in control!

Day 3 - Back & Bisceps

Chins (medium grip, palms forward) 3x8 (8@BW, 6@BW, 6@-20kg)
Dead lift 3x12 (12@70kg, 12@80kg *2)
Barbell rows 3x6 (6@50kg, 8@55kg *2)
Barbell curls 3x8 (7@40kg, 8@35kg *2)

Took around 50 mins ...

.. day 1 to come shortly

Definately going to add shurgs to my back and bisceps next week (at the end) to isolate my upper traps.

My back (upper) feels like it has been worked very well, so barbell rows must be working. Nice.

REALLY wanted a workout tonight, but my next day is legs, and they still ache from the dead lifts I did yesterday ... so I decided to hammer my abs at home.

Took about 1:30 when watching tele, about 45 mins of workout. Don't seem hammerred, but I did a LOT of exercises, perhaps I'm actualyl getting stronger.

Felt good, I may seperate my abs from my legs routine generally so I can have 2 short sessions rather than one long.

At last, I've done the first (in this case last) day of my cycle.

I left off the abs as I spent 45 mins on them yesterday.

Day 1 - Legs

Smith squats 4x10 (10@90kg *2, 10@80kg *2)
Leg press 4x10 (10@155kg *4)
Leg curls 4x12 (12@65lbs, 7@75lbs, 12@65lbs, 16@65lbs)
Leg extensions 4x12 (12@75lbs, 12@60lbs *2, 15@60lbs)

Is it working? Now I feel I could have done better, but at the time it hurt like hell and I was sweating buckets, so I dunno. Especially my quads - they were burning. Now my ham strings and arse ache already. So this could be a good workout.

I still have DOMS from Monday on my back, but had to get this session in as I'm away now for a few days.

Gymming time about 45 mins ...

Right, did some CV (cycling/hiking) yesterday and day before so gonna focus on weights tonight.

Back and bisceps today (tue), chest, tris and shoulders tomorrow (wed) and legs friday I think.

Diet been poor at weekend as it's been hard to eat big whilst camping (bank holiday weekend), so getting the vitals in today in hope for a mega-blast tonight.

Also fed up with mates being slower than me when mountain biking, so getting some water bottles to weigh me down. Grin

Journal will be updated with latest weights tonight.

OKay, this week Day 1 is going to be back and bisceps so I can keep it seperate from my legs:

Results:

Back + Bisceps

Chins 3x8 (8@BW *2, 6@BW)
Dead lift 3x12 (12@80kg, 12@85kg *2)
Barbell rows 3x6 (6@60kg *2, 10@60kg *2)
Barbell curls 3x8 (8@37.5kg *2, 7@37.5kg)

No time for shrugs - next week for sure (or I may bolt them on chest/shoulders/tris day, depending on how long it takes)

But all weights gone up (again) - nice

CV is going well with noticible gains. Couple of hours hiking, couple of hours cycling and tonight quite a hilly cycle with about 2 stone of rucksack on my back (as a handicap). So happy there.

Diet spot on after weekend - been shopping

Got a LOT of CV and gymming to go - inluding 2 gym sessions and 3 cycles this week

As for my 'cycle' been talking at getting one planned.

Watch this space

Oh - got some chocolate whey - by far the best although it doesn't dissolve as well.

OKay, just got home from the gym and about to have my PWO protien shake.

Anyway, Day 2 this week is:

Day 2 - Chest, Triceps, Shoulders

Flat dumbbell press 3x6 (6@30kg *2, 8@30kg)
Incline smith press 3x6 (6@75kg *2, 8@75kg)
Incline flyes 4x10 (10@15kg *4)
Seated dumbbell press 3x6 (6@22.5kg, 5@22.5kg, 4@22.5kg)
Dumbbell lateral standing 4x12 (none)
Dips 3x6-10 (8,8,7 at bodyweight)

Now - I felt rough before the gym, but thought I'd try harder. Started well as dumbbell press and especially bench were much better than last week. But although I put everything in, my shoulders just couldn't cope. I couldn't do dumbbell laterals as the weights were busy ... and there was a queue, so I did dips and left.

Lasted about an hour, I did push it, but had no strength. I think this is because of:

1. Had to squeeze in 2 sessions in 2 days (shoulders may have been worked yesterday on dead lifts or barbell rows etc)
2. Pushed it at the start and shoulders dead from incline bench press etc.

Either way, I'm happy with today as all was to failure and pushed hard, but could be happier.

Gym time - 1 hour.

Today felt like crap before the gym, yawning etc ... nearly gave it a miss but persuaded myself "it's only an hour"

Glad I did - great workout, smashed last week

Legs

Smith squats 4x10 (10@80kg, 10@90kg *2, 12@90kg)
Leg press 4x10 (10@159kg *3, 17@164kg)
Leg curls 4x12 (12@75lbs * 3, 10@75lbs)
Leg extensions 4x12 (12@75lbs * 3, 15@75lbs)

Grrrrrr

Had broken Internet at work, and a gym buddy, so went at lunch time. Didn't have a plan so guessed the weights, felt very good before, durning and after, loved the session. Heavy weights. Added shurgs.

A very good gym day!

Back + Bisceps

Chins 3x8 (8@BW *2, 6@BW)
Dead lift 3x12 (12@85kg *3)
Barbell rows 3x6 (6@70kg, 6@65kg, 9@65kg)
Barbell curls 3x8 (6@42.5kg, 8@40kg, 5@40kg)
Barbell shrugs 3x12 (12@60kg * 3)

As I'm starting cutting soon, thought I'd post my CV properly too.

Went on a 3 hour off road cycle yesterday, very hard.

Getting diet nailed perfectly now - posting up ed and seeing if I can get it spot on.

Should be doing weights 3x week, CV 2x week, cycling at weekends, proper diet and stopping booze. Gonna get this good body ... eventually.

May drink a little this Saturday as Ihave a get together, and may drink next Friday (don't know yet), but that'll be it for a few months. Completely.

Looking forward to it (strangely)

Chest, Triceps, Shoulders

Flat dumbbell press 3x6 (7@30kg *3)
Incline smith press 3x6 (5@70kg, 6@65kg, 7@70kg)
Incline flyes 4x10 (10@15kg *4)
Seated dumbbell press 3x6 (6@22.5kg *3)
Dumbbell lateral standing 4x12 (12@7.5 *4)
Dips 3x6-10 (8,8,10 at bodyweight)

Gym lasted 1:30 today, pushed very hard, and beat everything apart from the bench (no idea why). Flies and dumbbell lats still the same, but these hurt like hell and technique getting better, so still good. Not strong enough for next weights, no way.

Feels really good - nice one bruvva!

Went late, wanted to go .. and now have a gym buddy again - oh yes

Legs

Smith squats 4x10 (10@90kg *2, 12@95kg, 10@95kg)
Leg press 4x10 (10@164kg *3, 12@173kg)
Leg curls 4x12 (12@75lbs * 3, 18@75lbs)
Leg extensions 4x12 (12@85lbs * 4)

Higher weights, pushed it, felt good. Now eating like a horse, and a hungry one at that, to get better

Come on!