8 week progress pictures

Well here goes in for a penny in for a pound this is me, I used to train about 8 years ago then stopped lost focus and wife needing more of my attention but shes now gone, but never got back into training,had bad motorcycle crash and lost my spleen spent much time in intensive care recovering from the crash, bummed about for a couple of more years then started thinking about training again at this time i used to weight around 15 stone wet and quite lean, started about 6 months ago down my local sports hall machines and a few small bumbells,good to raise my fitness level,then i moved on to another gym not to far from where i live, its got all the weight i could ask for and is not very busy,only down side to this is no one to spot me but they got smith machine so anything i can do in there i will,
I started there on the 12-10-06 and weight my self and i went 15stone 5 lbs,sorted myself out a diet and got stronger and bigger just before christmas i weight in at 16 stone, and still not carring much more fat than when i started, over christmas i read all i could on this site and decided to take it one step further and get serious so i sorted out my diet which i will post in the next few days as i am typing this with two fingers and they are now getting sore,and have decided to try the mass building routine from the training page,

Day 1
Bench press
Dips
Military press
Skullcrushers
Day 2
Rest
day3
Deadlift
pulldowns (cant do pullups never have been able too)
Dumbell rows
Curls
Day 4
Rest
Day 5
Squats
Straight leg dead lifts
Calf raises
Abbs,

Never done this type of training before its always been 10 and 12 and workouts that last for about 1 3/4 hours so this is going to take a lot of getting used to and a big leap of faith for me as we tend to stay with what we know but like i said at the begining i want to get serious, so here goes

Have some faith mate, these guys know what they are talking about. Good Luck!

Not been a good week for me as i was looking to post here every day to save my progress to be able to come back to and check,and see how it looks writen down.
But the computer crashed and i was not able to log on so i will just list it down in short this week and then post a daily one from now on

Right i trained on tuesday because the gym was not open on monday being bank hoilday and all that,started new routine so not have done this type of training i have to sort out how much weight i can use, I start every seasion with a 15min bike ride to warm up and one light set of each exersize for 12 to 15 reps

Tuesday
bench press 70kg 5x5 (plus olympic bar never include the bar in my weights just what is put on the ends)
dips 5x5 body weight only but that is 16 stone
military press 35kg 5x5 ( in the smith machine )
skullcrushers 44kg 5x5 on an ez bar


wednesday
deadlifts 5x5 105kg (not inc bar)
pulldowns 5x5 18 blocks on the machine
dumbell rows 44kg 5x5
barbell curls 5x5 49kg EZ bar

thursday off
thank goodness needed it

friday
squats 5x5 90kg in the smith machine
straight leg dead lifts 100 kg ( not inc bar)
calf raises 100kg standing
abb work
hanging leg raises 3x10
incline sit ups 3x15

eating went well got meals in on time got good rest could have been better will have to sort this out

My stats at this time are
48" chest arms down by side
34"waist
26"thight
17" calfs
17" neck
17 1/2 " bicepts
13" forarms

body weight 16stone
height 6` 2"

eating around 360g protein a day mix of whole foods and whey
carbs around 400g but think i will need to add in some more as i do a manual job and am always walking and carrying weight/materials,

That was last week now as for today just didnt fancy eating much problem is i had a late on on the vodka last night been trying to get it in but just feel like i cant be arsed,will have to get this sorted its got to be seven days a week if its going to happen, not been bad over christmass so one day every now and again wont hurt (thats what i tell my self now but i will curse myself in the week) is it worth setting myself a target or not????? as i have not trained in this way before i dont know what to expect!!! roll on monday morning start new week one day at a time.

Monday 8th jan good day at work ate well,
Training tonight went well

bench press 5x5 75kg thats + 5kg up on last week
dips 5x5 bodyweight
military press in smith machine 5x5 45kg thats +10 kg up on last week
skullcrushers 5x5 44kg

hi mate schedule looks good, looking forward to reading through your diet. tut tut @ the vodka binge tho iv had to give up drink altogether, either i drink ten pints or none!

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Here is my diet at this time

Breakfast
3/4 porridge oats mixed with milk 1 bannana and tablespoon honey
2 x scoops of whey protein mixed with water

Mid morning
can of tuna in brine, and a can of mackerel in tom sauce,1 tablespoon of flax seed oil
4 slices of wholemeal bread and peanut butter

Lunch
100g brown rice 400g chicken some sweetcorn or tomatoes

mid afternoon
whey protein and 100g fine milled scots oats mixed with water

PWO 2 scoops of whey and dextroses mixed with water

evening
100g brown rice 400g chicken or 2x tins tuna

before bed

250g quark 1 scoop of whey mixed with water

also during the day i eat fruit and 100g of mixed brazils and almonds,also drink plenty water

no training today just resting ate well bit stiff from yesterdays training but i have started to feel more full if that makes any sense, looking forward to training tomorrow and increasing my weights

Wednesday 10 january training went very well ate well all day,getting the hang of this type of training move as much as possiable untill you make your self feel sick,and on that note dont drink carbonated water on days when i dead lift,not that i normaly do but its all they had and i needed a bottle to fill took a large mouthfull never again,

Dead Lift 5x5 130kg (not inc the bar never do count it ) and thats +25kg up on last week,
Lat pulldowns 5x5 20 blocks thats +2 blocks up on last week,
dumbell rows 5x5 45kg thats plus 1kg up on last week,
EZ barbell curls 5x5 50kg thats plus 1kg up on last week,

sitting on the sofa and eating my last but one meal of the day and i wont be late to bed tonight feeling very tyred got to say that this is one of the best workouts that i have ever done,i feel like i am growing bigger after every workout.

Thursday 11 jan
no training rest day and i need it to stiff from yesterday feel like an old man today, ate well suffered from intergestion tonight but its my own fault ate some flapjack,not again even though i am stiff i am looking forward to training tomorrow night

Friday 12 jan
Ate well all day no problems
training went very well

Squats 5x5 100kg in smith machine thats an increase of 10kg over last week
SL deadlifts 5x5 100kg not including the bar
Calf raises in standing machine 100kg 5x5
Abbs incline sit ups 3x15
Leg raises 3x10
crunches 2x12
Note to ones self need to use seated calf machine as no more weight available on standing machine,
also need to get more sleep not getting more than 6 1/2 hours per night

weight 16 stone 4 1/2 lbs

Nice progress with the squat keep going, like you say minimum 8hrs sleep needed. I still struggle to wake up in the morning with 8 hrs tho!

I tryed sleeping for more that 6 1/2 got 9 hours last night and had a dream now thats not strange i here you say well it is for me i never dream and i mean never,
what was weard is the dream its self
The dream was i owned a cortina which is a car,parked it in a car park and when i returned the next morning,someone had stolen the drivers door ???? nothing else

A weekend of rest and early nights eating all meals not missing any
Monday training 16 jan 2007

cycle 15 min warm up
bench press 5x5 80kg (not including the bar)thats up on last week by 5kg
dips 5x5 bodyweight + 11kg bumbell
military press olympic bar as smith machine busy 5x5 55kg
skullcrushers 5x5 44kg same as last week

weight my self and my body weight has gone up over the weekend by 2lbs
so i now weight 16st 6 1/2lbs

from now on i am going to make sure i get more sleep fell strong in the gym tonight,got to be the way to go,
Rest day tomorrow roll on wednesday

Jan 17th 2007
dead lift 5x5 140kg not including the bar thats a + of 10kg over last week
lat pulldowns 5x5 20 blocks same as
dumbell rows 5x5 45kg same as
EZ barbell curls 5x5 50kgsame as

now tonight i feel like i been run over by a lorry that was the hardest work out i have ever done will sleep well tonight

just as a note i am now drinking a protein,shake about 2 am when i get up to go to the toilet if i dont wake then i dont drink it sleep is more important

January 19th 2007

Eating well!!! Still consuming protin drink if i wake in the night, but not after 3am as i eat my breakfast around 6am and have noticed that i dont feel as hungary if i drink after 3am.
Right training think i have now found my weights for all sets just manage to complete 5x5 and after each workout i feel like i could not lift anymore, will have a change to my diet next week just because i can, Instead of eating porridge for breakfast i am going to change to scrambled eggs on toast for a bit, Still going to drink a whey protin drink to boost my protein intake up around the 50g, As with all meals trying to consume 50g protein,per meal 6 meals =300g of protein made up from whole foods and whey. Having said that just done my adding up and i have gained weight so i now need to increase my protein intake 1.5g per pound of body weight 16st 6lbs = 230lbs so protein intake needs to be 345g protein per day, thats ok if i drink protein drink in the night, for now but will try and add this into my diet and get from whole foods, its probley not showing up in my diet(ie weight loss) as i drink a pwo drink containing 50g protein and dextrose 3 timesa week, something to sort out next week.

Squats 5x5 105 kg in the smith machine,thats up on last week but it is at the top end of my limit untill i get stronger
Straight leg dead lifts 5x5 105 kg but that does`nt include the bar so that would work out to 125kg
seated calf raises 5x5 100 kg up untill now i have used the standing machine but its much harder using the seated
Abbs
Leg raises 3x12
Sit ups slooping board 3x12
Crunches on floor 3x12

Monday 22nd january 2007

Bench Press 5x5 80kg last set of five i used 85kg
dips 5x5 + 11kg
military press 5x5 in the smith machine 45kg
skull crushers 5x5 44kg

found it hard going today dont know why but still completed all,
Body weight has stayed the same 16st 6 1/2 lbs,


I am typing this on tuesday and i can say that i ach more than i have done not painfull but that good feeling that you feel when you had a very good workout
I have tryed to upload pictures but i have failed so when i get more time i will have another go

Cant sleep been busy so will catch up on my paperwork
January 24
Deadlifts 5x5 140kg plus the bar last set i put on another 2 1/2 kg
Lat pulldowns 5x5 21 blocks that an increase of another block ( i like working back )
dumbell rows 5x5 45kg
bumbell curls 5x5 26kg was doing EZ but did these instead off back to EZ bar next (just for a change)

feel good in my self food going well
not having much luck with the sleep to much to do and not enough time to do it in (must try harder)

You should include the weight of the bar in all your listings, thats what everyone does.

At the end of the day that is what your lifting, it's all just 'weight' whatever form it comes in whether it's a bar or plates.

Generally olympic bars are 20kg, so depending what collars you have on the ends, your deadlift is really 160kg 5x5! Not bad at all!

My Journal ...shape up time!

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

Thanks for that its something that i have never do but i think i will start makes it easer to type out,i would add some pictures but i cant work out how,not very good at reading instructions then translating it to get pictures to show i will have to get somebody to show me some day,untill then i will just get bigger and then the comparrison pictures will look even better

For pictures go onto www.imageshack.us/

Click 'browse' to select your picture

Click on 'resize image' and select either 320X240 or 640X480 size

Click 'host it'

Then 'copy' the link from where it says 'Direct link to image'

In the Muscletalk post click 'image'

Then 'paste' the copied link in between the two 'image' words... [image]PASTE HERE[/image]


...job done!



<EDIT: Made instructions better

My Journal ...shape up time!

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

Thanks for your help Noname but its that click and paste i dont know how to use this laptop thats the problem, i can scaffold anything,build anything you like drive and ride anything,and fit most things but work this laptop no chance its sad i know but i just dont understand computers,Thanks for trying anyway,perhaps one day i can add work computer to my list of things i can do

Tonight training january 26 th went very well all things considered,hard day at work and lack of sleep,
squats 5x5 120kg these were done in the rack and not on the smith machine just for a change
SL deadlift 5x5 110kg
seated calf raises 5x5 115kg
abb training
3x50 seated and standing stick twists
3x12 hainging knee raises
3x12 crunches

now two days off looking to rest and eat as much as possiable,ready for mondays workout,

Training tonight 29 january 2007
gym busy so swapped flat bench for incline bench

Incline bench 5x5 75kg dont know the weight of the bar in the smith machine so cant add
Dips 5x5 +14kg thats up from last week
Military press 5x5 45kg + bar = 65kg
skull crushers 5x5 46 1/2 kg thats + 2 1/2 kg on last week

Weighted myself as its been one month on this program and i have gained 6lbs, and look a whole lot larger
will try and get some photos then when i learn how to upload them i will.

Wednesday 31st january 2007

Training went well very well in fact, Good mood and ate well, Now started to get more sleep and it does make a differance,

Dead lift 5x5 165kg
Lat pulldowns 5x5 21 blocks
Dumbell rows 5x5 45kg
Curls using the olympic bar 60kg

Good going, it always helps when you feel good about it all.

Good lifting there as well.

My Journal ...shape up time!

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

Feb 2nd 2007

legs day i like working legs so i look forward to fridays, sad i hear you say but thats how it is, not that i dont enjoy working the rest of my body but like my i think everybody has a faverite body part that they like to train,

Squats in the smith machine 5x5 105 kg now that made me sweat only just managed the last set,
SL deadlifts 5x5 135kg
seated calf 5x5 115kg
and for abbs
stick twists 3x30
leg raises 3x12
crunches 3x12

training done and dusted for this week,

Some nice lifts there mate, deadlifts very good

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

Thanks for that but i thought they were a bit poor as i read other peoples weights and they are lifting more than me by a long way, but having said that i have never done a one rep lift to see what my max is, having just started this routine about one month age i am making some very good gains and dont want to hamper my progress by causing damage to my self,

Feb 5th 2007

Cycle for 15min

Bench Press 5x5 105kg Flat Bench
Dips 5x5 + 16kg
Military press done seated and with dumbells 5x5 24kg
Skull crushers 5x5 48kg

Training seasion went very well i felt strong and increased some of my weights,tricepts felt very strong today dont know why but i am not complaining, Tried military press with dumbells and in a seated position,more of an isolated movement and no room to cheat good think i will stick with this for a bit, getting stronger in the dips as well, Like i said good work out feeling great,

7th Feb 2007

Dead lifts 5x5 165kg
Lat pulldowns 5x5 22 blocks PB
Barbell rows 5x5 70kg
Barbell curls 5x5 60kg

Training went very well once again tryed barbell rows instead of dumbell rows PB on the lat pulldown machine, to be honist i would like to do wide grip chins but i am crap at chins think its a case of me weighing to much ? think i will try and do one set at the begining of my back training start at a couple and try to increase in number !! all good going well food intake is good sleep is getting better now getting 7 + hours per night.

9th feb

fridays training went well tryed the leg press tonight instead of doing squats as i have a bit of pain in my lower back work related not training,hopefully will be getting it sorted over the weekend,

Leg press 5x5 280kg
SL deadlift 5x5 140kg (PB)
seated calf raises 5x5 120kg (PB)

Abbs
Sit ups incline bench 3x12
stick side twists 3x50
hanging leg raises 3x12

Febuary 12th 2007

And so beging another week back sorted bit stiff but as i am typing this it is getting better all the time i am lucky to have a friend with the rigth skills to sort my ach and pains, right down to the training it went very well and at weight in which i do every monday today i weight 17 stone and 12oz,diet must be working as i am gaining about 3lbs a week,

Bench Press 5x5 105 kg
Dips body weight + 16kg 5x5
Seated military press 5x5 24kg dumbells
close grip press 5x5 60kg on the smith machine

ORIGINAL: scrubby65
dont know the weight of the bar in the smith machine so cant add

Normally 15kg but have seen them go as high as 25kg.

Some good progress in a short time mate! Keep it up

nice one cheers i wont add as i am not sure but it doesnt matter to me how much i can lift as long as i get results,think that goes for most people??

feb 14th 2007

Training went well and the bonus was gym very quiet thanks to valentines day

Cycle 15 min
Dead lifts 5x5 167.5kg (PB)
Lat pulldowns 5x5 22 blocks
Barbell rows 5x5 75kg
Barbell curls 5x5 60kg

Feb 16th 2007

Leg Press 5x5 320kg
Straight leg deads 5x5 140kg
Seated calf raises 5x5 115kg
abbs
3x12 leg raises
3x12 crunches
3x50 stick twists

work out was good ate well will be doing nothing at weekend and getting early nights,rest and grow,

These pictures were taken when i was 15 st 5lbs i am now 17 st and still bulking not carring too much fat got diet sorted thing are progressing nicely



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