NONAME'S JOURNAL... ## Weight loss time!!! ##

I've decided to post up a journal, i think it will give me more motivation for my training knowing that i will be posting up my progress for all to see!

I started training around 15 years ago, i don't class myself as a bodybuilder and have never used steroids, just someone thats into physical training. It was around 1994 when i started what i would call a bodybuilding routine and in 2 years i put on around 3 stone, going from just over 10stone to just over 13stone! Over the years my weight training has stopped and started, i've practiced various martial arts and boxing as well but i always go back to the weights as thats what i enjoy the most!

The last year or so i have not really done any training worth speaking about mainly due to personal reasons. The last 3 weeks or so i have been training on and off but now i've decided it's time to knuckle down again!

My main goal is to increase my strength, im not really bothered whether i gain any size at the moment.

I had'nt done deadlifts for years, but started them the last few weeks and managed a 1 rep max with 200kg, that was raw with no belt or chalk! My bench is a bit lacking, have done 115kg for 1 rep max! Barbell curls i managed about 50kg for 6-8 reps!

Im 5ft 9" and my current weight is around 85kg, with my fair share of flab on my belly!

Good luck mate. Strength training is the way forward

This is my signature.

This 1st picture is the earliest i could find and was taken Jan 1992, although i had already been training for about a year before this:
 This one was taken early 1993


These next 2 were around 3-4 years ago:
 
This 4th picture was taken early this year: 

 
 
This one was taken around 4 months ago:



 
 
 
 

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

Nice weight loss mate, you have some good mass there and a 200kg 1rm on deads is excellent.

Good luck with the training/journal.

EE#9

Cheers! I was pleased with the 200k deadlift, but i had aimed to do it that evening and did no other training other than a few warm up deadlifts, so i was fresh for the lift which made it easier really! Im looking forward to cracking on with some proper training now though!

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

Started training again this week! I always take a week or so to get back into the swing of things when i've been off for a bit, so im just easing myself back into it and getting the muscles working again.

Unfortunately i was out on the town last night and did'nt go to bed till around 4:30 this morning, so not the best of starts, my own fault i know!
I did still manage to get up this morning and get a good half hour on my exercise bike though.

Tonight i worked chest:

Flat Bench Press

6 reps with 105kg
3 reps with 110kg (did a further 2 half reps after the 3)
1 rep with 115kg

Was pleased with tonight and look forward to the rest of the weeks training!

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

Did 30 minutes on my exercise bike this morning.

This evening i worked my back.

Deadlifts

Warm ups with 60kg then 100kg

5 reps with 180kg

...then just managed 2 or 3 singles after that.

Wide Grip Chins

1 set of 10 reps
2 sets of 8 reps
1 set of 6 reps
1 set of 5 reps

Was'nt very pleased with tonights workout! I've eaten too much today too close to training, felt bloated. But im glad that im at least getting my @ss back in the gym each day, thats really what this week is about for me, getting back in a routine.

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

Did 30 minutes on my exercise bike this morning.

This evening i worked my triceps.

Close Grip Bench Press

10 reps with 60kg (warmup)
8 reps with 90kg
2 reps with 100kg
5 reps with 95kg
3 reps with 97.5kg


Lying Tricep Extensions (EZ bar)

9 reps with 48kg
5 reps with 53kg (last rep was a partial rep)
3 reps with 53kg
4 reps with 48kg


I felt better with todays workout. I had spread out my meals much better today. I was a bit optimistic with some of the weights tonight and did'nt quite get as many reps as i'd wanted.

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

Did 30 minutes on my exercise bike this morning.

This evening i worked my biceps.

Barbell Curls (EZ bar)

7 reps with 53kg
5 reps with 55.5kg
4 reps with 55.5kg
4 reps with 55.5kg
2 reps with 58kg


Seated Alternate Dumbell Curls

7 reps with 24kg
5 reps with 24kg
4 reps with 24kg
4 reps with 24kg

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

Did'nt do any cardio this morning.

Now, before this turns into the joke section of my journal im embarrassed to say that i have to confess to the ultimate of bodybuilding sins......not training legs!

Yes, in all my years of training i've never trained legs directly, other than once in a blue moon. My excuse used to be that i did a lot of running and was boxing for a short time, therefore having sore legs from weight training was not what i wanted when im trying to go running in the mornings. Although looking back i should of just got on with it and trained my legs, then they would have become used to it the same as any other muscle. But i did'nt and at the end of the day i can't change the past so it's pointless dwelling on it, now it's time to get on with it and train legs!

So, this evening i worked my legs.

Squats

10 reps with 60kg (warmup)
6 reps with 100kg
3 reps with 105kg
3 reps with 105kg
1 rep with 110kg


Tonight i felt like a beginner getting used to a new exercise!

I went below parallel on all reps.

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

Thats a good look you had there.

Good luck with the new regime.

Journal + Fitness Equipment + Cheap Webhosting

Cheers for the comment there Joe!

Was pleased with last week, but one week is nothing if i don't stick with it! Although i know that i'm back on track now so i'm looking forward to some progress.

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

Aye,you'll grow to love the humble squat.
And it's not too bad running with doms in the legs.It eases of after 5-10 mins.
come to think of it,i'm off out running tommorrow....with stiff legs

Yeah, i did enjoy doing squats last week, probably the feeling of doing a new exercise that is very beneficial.

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

Did 30 minutes on my exercise bike this morning.

This evening i worked my chest.

Flat Bench Press

20 press ups (warmup)
20 reps with 60kg (warmup)
4 reps with 110kg
2 reps with 115kg (did a further 2 half reps after the 2)
Failed attempt with 120kg
1 rep with 110kg
2 reps with 100kg


Flat Dumbell Bench Press

5 reps with 37.5kg
5 reps with 37.5kg
2 reps with 44kg
3 reps with 44kg
3 reps with 37.5kg


Was fairly pleased with tonights workout although slightly disappointed i did'nt get the 120kg attempt but i recon i should get it within the next 2 weeks! This is only my 2nd week of being back into regular training, so it's not too bad i suppose.

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

These are my stats, measured on 25th November 2006


All measurements are cold and natural.


Age: 31
Weight: 13 and a half stone
Neck: 16.5"
Chest: 44.5" (relaxed)
Chest: 46" (expanded)
Bicep: 16.25"
Forearm: 12.5"
Waist: 37"
Quad: 23"
Calf: 15"


Not sure what my bodyfat is, but currently im looking pretty much like the 5th picture in my journal, but with a little more fat! Im not too bothered about a little extra fat at the moment. Currently im training to increase my strength and will go on a cut closer to the summer.

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

Good, natural progress there mate. Well done.

Where the good stuff lives:   http://www.maths.cam.ac.uk/postgrad/mathiii/
 
http://rightyrecomp.blogspot.com/
  

 

 

Cheers for the comment rightyho!

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

Weights look pretty good, and thats a fairly impressive set of squats for a first time exercise
Good luck mate

Cheers! It was'nt easy but i did'nt want to do less than 100kg! I just sounds better than 90 something! Typical male ego!

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

Did 30 minutes on my exercise bike this afternoon (got up late!).

This evening i worked my back.


Deadlifts

10 reps with 60kg (warmup)
6 reps with 100kg (warmup)
5 reps with 180kg
3 reps with 185kg
3 reps with 185kg
2 reps with 190kg
1 rep with 195kg


Wide Grip Chins

10 reps
8 reps
6 reps
5 reps
4 reps


I was pleased with tonights workout as there was a good improvement in volume compared with last week.

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

Hi mate

Just been taking sometime to read your journal, good stuff.

Definetly got some good mass there, good lifts too, especially your deads

"Knowledge is knowing the Tomato is a fruit, wisdom is not putting it in your fruit salad"

Cheers Griff, it's always a compliment when someone has taken the time to read through!

Im pleased with my lifts so far and really want to get some good strength gains by next spring. Then it will be time to cut up for the summer!

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

omg u and me have exactly the same physique. Except you are slightly bigger

Really, you've got a very white face with sunglasses as well!!

Are you going to start a journal or post up any pictures?

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

Did 30 minutes on my exercise bike this morning.

This evening i worked my triceps.


Close Grip Bench Press

12 reps with 60kg (warmup)
5 reps with 95kg
5 reps with 97.5kg
2 reps with 100kg
1 rep with 100kg


Lying Tricep Extensions

7 reps with 50.5kg
7 reps with 50.5kg
4 reps with 53kg
3 reps with 55.5kg


Tonights workout was'nt too bad but it could of been better. Think i would of liked a bit more volume on close grip bench press.

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

probably not, I don't have a camera and my workout 'regime' is not worth posting as its not organised at all. What do you do for shoulders?

Don't do anything for shoulders at the moment.

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

any particular reason? I dont think I could live without my military presses

It stems back to when i was boxing a bit. My shoulders get tensed quite easily and i found doing shoulder work with weights made it worse. When i was doing a lot of heavy bag work that worked my shoulders well. I have fairly broad shoulders anyway, so they dont look out of place. Heavy bench pressing works them enough for me at the moment. Although i will probably be adding some military presses into my routine at some point.

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

Did 30 minutes on my exercise bike this morning.

This afternoon i worked my biceps.


Barbell Curls (EZ bar)

25 reps with just the bar (warmup)
20 reps with just the bar (warmup)
6 reps with 55.5kg
6 reps with 55.5kg
3 reps with 58kg
2 reps with 58kg


Seated Alternate Dumbell Curls

3 reps with 27.5kg
3 reps with 27.5kg
7 reps with 24kg
6 reps with 24kg


Was pleased with what i've done today, i say that because i was out on the piss last night and did'nt get home untill 3am this morning! I started my cardio at around 10:30am then started my weights at around 1pm. I had to do my weights early today as im getting picked up for work at 3pm! It's all been a bit of a rush but im very pleased that i've fitted all my training in!

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

Did'nt do any cardio this morning.

This evening i worked my legs.


Squats

10 reps with 60kg (warmup)
7 reps with 100kg
4 reps with 105kg
4 reps with 105kg
2 reps with 110kg


Was please with tonights workout, i've managed to increase on my reps since last week.

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

Went jogging for 25 minutes this afternoon.

This evening i worked my chest and back.


Flat Bench Press

20 press ups (warm up)
20 reps with 60kg (warm up)
4 reps with 110kg
1 rep with 120kg
1 rep with 115kg


Flat Dumbell Bench Press

5 reps with 44kg
5 reps with 44kg
5 reps with 44kg


Wide Grip Chins

10 reps
8 reps
6 reps
5 reps


I did'nt do any training yesterday and i got up late today. My diet was crap today and i felt low on energy. Went jogging today as i really want to improve my fitness. I did'nt expect to get much volume out of tonights workout but was pleased to get 120kg bench press with good form. Im not going to class this as a personal best because im not sure if it is. I can't remember for sure, but i do think i bench pressed 120kg a few years ago when i was doing a lot of weight lifting, although if i remember rightly, my form was very, very poor so i did'nt really count it.

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

This evening i worked my Triceps.


Close Grip Bench Press

12 reps with 60kg (warm up)
6 reps with 97.5kg
5 reps with 97.5kg
2 reps with 100kg
2 reps with 100kg


Lying Tricep Extensions

6 reps with 53kg
5 reps with 53kg
4 reps with 53kg


Got up late so did'nt do any cardio. That pissed me off a bit. Nevermind. I could still feel my triceps from last nights chest workout so i did'nt expect too much tonight. Was pleased that i had managed to increase my reps compared with last weeks.

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

Your squatting is coming up fast but WTF???1@195 deadlift!!!
That's a fecking nice dead.No wonder the squatting is coming along so nicely.The muscle groups you're working with deads greatly help on the squatting.
Again.Bloody nice deadlift.

Cheers! I did do a 200kg deadlift about 5 weeks ago, but i did'nt really do any sets, just a couple of singles then the 200!

Fairly pleased with my squats, still getting used to the feel of them though.

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

This evening i worked my biceps.


Barbell curls (EZ bar)

30 reps with just the bar (warm up)
5 reps with 58kg
5 reps with 58kg
4 reps with 58kg
2 reps with 60.5kg


Seated Alternate Dumbell Curls

4 reps with 27.5kg
3 reps with 27.5kg
8 reps with 24kg
5 reps with 24kg


Did'nt do any cardio this morning. This has been a bit of a crappy week all round for me. My sleeping and eating has been all over the place and my energy levels are a bit low.

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

You better get a move on then, coz im increasing each week!... ...only messing!

My increase in lifts is gonna slow down soon, it's just because i've not long been back into regular training, muscle memory in effect!

Had a look at your journal, nice progress with your deadlift, your gonna feel good when you hit that 100kg!

Nice to hear my journal is benefiting you in some way, anything your not sure about feel free to ask.

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

This evening i worked my chest.


Flat Bench Press

20 press ups (warm up)
20 reps with 60kg (warm up)
5 reps with 110kg
2 reps with 115kg
1 rep with 115kg


Flat Dumbell Bench Press

4 reps with 44kg
4 reps with 44kg
3 reps with 44kg


Went out on the town last night and had a few drinks. Got up late today and did'nt do any cardio. Been feeling crap the last few days with a bit of a cold/flu and a nice toothache!! Was pleased i got an extra rep with bench press at 110kg, but felt low on energy for the rest of my lifts. Will have an early night tonight.

My Journal ...shape up time!

PB's (88kg-natural)
Squat - 135kg
Bench - 125kg x 2
Deadlift - 230kg

You got some cracking weights there mate

Bench 115kg
Squat 110kg
Deads 205kg!!

Great stuff

Edit that to 205kg deadlift - you're making me jealous mate

"Knowledge is knowing the Tomato is a fruit, wisdom is not putting it in your fruit salad"