last few weeks to the show 2012 ukbff bedford

Sorry about the dodgy tan lines these photos were taken after two weeks back training and i weight in at 15st 10lbs  

at weight in today the scales went to 17st 2lbs will need to update photos soon,

My diet this is a basic layout
 
Breakfast
1/2 cup of oats 1 1/2 cups semi skimmed milk, banana and spoon full of honey,
250 ml semi skimmed milk 250ml of quark 1 large scoop whey
 
Mid morning
300g cottage cheeze 4 boiled eggs three rice cakes.
 
lunch
100g pasta or rice or cous cous spoon full of mayo 2 tins tuna or 250g chicken and some salad.
 
mid afternoon
300ml semi skimmed milk 2 large scoop of fine milled oats  2 large scoops of whey
 
Training days 
post training
2 large scoops of whey mixed water.
 
non training days
fruit and nuts
 
dinner
jacket pot three types of veg 350g poached fish or steak or liver.
 
pre bed
250g quark 250ml semi skimmed milk 1 large scoop of whey.

My training routine have been doing this since i started back and my weight have gone up by loads so will stay with it for now, I train 3 x per week
 
training day one
 
Flat bench dumbell press
1 set of 10 with 45kg to warm up on
5 x 5  75 kg  ( as soon as i can do 5x5 sets with the weight then i move to next size dumbells)
Incline smith press
5 x 5 50 kg
dips using body weight  (need to sort me a belt as soon i will need extra weight)
5 x 5
shoulder press
5 x 5 60kg using a olympic bar
skull crushers
5 x 5  40kg
 
 
training day two
 
dead lifts
1 x 10    90 kg warm up
5 x 5 155kg
 
upright rows
5 x 5  55kg using Olympic bar
 
low pully rows
5 x 5  85kg   going to change this for T bar rows
 
shruggs
5 x 10  65kg
 
bicept curls with ez bar
5 x 10 40kg
 
dumbell curls run the rack ( no rest start dont stop)
 
1 x 12  30kg
1 x 12  35kg
1 x 10  40kg
1 x 8    45kg
1 x 6    50kg
 
workout three
 
Squats
1 x 12  65kg
1 x 10  75kg
1 x 8    95kg
1 x 6    105kg
1 x 4    115kg
 
leg curls
5 x 5  5 blocks
 
stiff leg deads
3 x 12 85kg
 
toe press (calf raises)
3 x 12 74kg
 
all finished if you want to add any comments please do

Right training day today
 
Ten minute streaching before
 
Flat bench dumbell press
 
1 x 10  50kg warm up
5x5      75kg
 
Incline smith press done slow and controlled
 
5x5      50kg
 
Dips done deep
 
5x5 bodyweight
 
Shoulder press olympic bar
 
5x5       60kg
 
Skull crushers EZ bar
 
5x5      40kg
 
tricept pushdowns with a slow count of ten between sets 
 
5x5      20kg
 
 

Yesterday did 30min cardio going to be doing 30 min non training days

Didnt train on thursday didnt feel too well and thought no point going and doing a half harted job, will train sat morning

30 min cardio on friday feeling a bit better than thursday,

Training day  (sat 22nd)
 
Dead
1 x 10   90kg to warm up
5 x 5    155kg
 
Upright rows
 
5x5  50kg
 
T bar rows
 
1x5  100lbs
1x4 150lbs
 
Shruggs
 
3 x 10 70kg dumbells
 
Dumbell curls 30 sec rest between sets
 
1 x 12  35kg
1 x 10  40kg
1 x 8    45 kg
1 x 6    50kg
1 x 4    55kg
 
Managed to complete training seasion but felt like **** went home and ate and slept for the rest of the day,
 
 
 
 

Got up this morning still feeling poorly but have ate and drank plenty of fluids and slept on and off all day, ach a bit from the T bar rows would be please if i didnt feel so bad,  

Trianing monday 24th
still not feeling 100% blocked nose finding it hard to breath and now that dreaded dry cough ripping me lungs out, oh well onwards and upwards,
 
Squats
 
1 x 12 50kg warm up
1 x 10 85kg
1 x  8  105kg
1 x  6  115kg
1 x  5  120kg
 
Leg curls
 
3 x 12     5 blocks
 
Stiff leg deads
 
3 x 12  85kg
 
Toe press
 
3 x 12   84kg      ( on the leg press machine )
 
 
Was totaly shattered roll on when i am feeling better hate being ill
 

Training tuesday
 
Dumbell press
 
1 x 12 50kg warm up
5 x 5   75kg
 
Incline smith press
 
4 x 5 50kg
1 x 4 52kg
 
Dips
 
5 x 5  bodyweight only
 
shoulder press Olympic bar
 
4 x 5 60kg
1 x 5 62 1/2 kg
 
Dumbell laterial raises
 
3 x 12 25kg
 
Skull crushers
 
5 x 5 84 lbs
 
Trycept pushdowns
 
1 x 12 20kg
1 x 12 25kg
1 x 12 30kg
 
 
Good work out but still feeling the effect of being ill, no train till friday so rest,

Training friday
 
Deadlift
1 x 90 kg  x 10  to warm up
1 x 5   155 kg
1 x 5   165 kg
1 x 5   170 kg
1 x 5   170 kg
1 x 5   170 kg
 
Upright rows
5 x 5 60 kg
 
T bar rows
1 x 5 150lbs
1 x 5 160lbs
1 x 5 160lbs
1 x 5 160lbs
1 x 5 160lbs
 
Dumbell curls
1 x 12 35kg
1 x 10 40kg
1 x 8   45kg
1 x 6   50kg
1 x 5   55kg
 
 
some weight increases feeling stronger, but still got a dry cough causing some distraction to my training.
 

At weight in today 17st 2lbs so no gain will need to take some more photos and compare, and also have a look at me diet.