After much encouragement from my bro I've finally decided to post up a progress journal! With any luck having it all written down will help me keep organised and hopefully I'll get some advice from some of the pros!

I started lifting round about a year ago and have made some ok gains, my main aim being to gain strength and mass. My diet has been pretty poor until recently when I've been trying to eat a bit more of the right things!

Can't remember the exact date, but around this time last year I weighed around 67kg, benching around 60kg, squatting and deadlifting about 90-95kg.

This week I'm weighing in around 88kg and my sessions have gone:

Monday
Flat D/B Bench --- 6,6,4 reps --- 32kg
Flat D/B Flyes --- 3x6 --- 15kg (2nd week of these!)
Close-Grip B/B Bench --- 6,6,10 --- 57kg (normally I'll do 3x6, but felt easy!)

Tuesday
Front Squat --- 3x6 --- 80kg
Close-Grip Chins --- 5,5,4 --- B/W (Veeery difficult!)
Good Mornings --- 3x6 --- 52kg

Friday (What I will be doing anyway!)
Deadlift --- 3x5 --- 132kg
Seated D/B Press --- 3x5 --- 20kg
Wide-Grip Chins / D/B Rows

Hi mate, that looks like a good solid routine, once oyu get your diet sorted you should be cool, sort of similiar to mine in that its a 3 day split with decent compound moves in, just wondering though, "Flat D/B Bench --- 6,6,4 reps --- 32kg"

Is this 2x32kg DB's?

My Journel with pics(just started BB'ing):)http://www.muscletalk.co.uk/m_1383115/mpage_1/key_/tm.htm#1383115

1 Year bulk finished, 10 1/12 to 13 1/2 stone. Now cutting.

Yeah, 2x32kg forgive smugness, its not the best weight in the world but last time I did D/B bench I could only lift 20s, lol

No that is good! well to me anyway, i've just got up to 26kg each,lol.

We've got to start some where though

My Journel with pics(just started BB'ing):)http://www.muscletalk.co.uk/m_1383115/mpage_1/key_/tm.htm#1383115

1 Year bulk finished, 10 1/12 to 13 1/2 stone. Now cutting.

Exactly mate! Thats what I keep telling myself when everyone else in the gym's bigger than me!

Finally got round to postin up! Unfortunately, due to my bro workin late we didn't get to the gym till a bit later, so only had time for Deadlifts and D/B press, had to miss chins

Friday
Deadlift --- 3x5 --- 135kg (felt veeery heavy, but pleased with this!)
Seated D/B Press --- 3x5 --- 20kg

So, bit disappointed that I couldn't do all my exercises due to time constraints, but I'm pleased with my sets otherwise!

good stuff mate, things seem to be going well for you.

well done on starting a journal

hope all goes well

Life's full of challenges. Give each your all & you can always hold your head high with pride.

Thanks Syd!!

Mondays session went well, but it went a bit wrong with flyes

Basically I was supposed to go up to 17kg D/Bs for 3x6, but thought it was supposed to be 20kg. I realised before I did my work sets but ended up doin 1x6 at 15kg as a warm-up. When I actually did my set at 17kg it was a bit heavy and I could only do 1 rep. In the end I discounted that attempt and counted my 15kg warm-up as my first work set and did another 2 sets of 8. Hopefully I'll be able to go up to 17kg next week, lol!

Anyway, here's how it looked!

Monday
Flat D/B Bench --- 3x6 --- 32kg
Flat D/B Flyes --- 6,8,8 --- 15kg
Close-Grip B/B Bench --- 3x6 --- 62kg

Nice weights there mate, keep it going

GRIFF'S JOURNAL

Thanks GRIFF!

I've switched back round to regular squats this week as opposed to front squats. Unfortunately, I made the mistake of going straight back to the weight I was lifting previously (130kg), which felt a bit heavy!! So I dropped back down to 120kg for the last 2 sets

Tuesday
Squats --- 1x5 / 2x5 --- 130kg / 120kg
Preacher curls --- 3x6 --- 31kg
Good Mornings --- 3x6 --- 55kg

Good lifts mate, keep at it.

EE#9

keep up the good work, well donr for starting a journal.

קרב מגע

"All men die,but not every man trully lives"

MSN- richard751@hotmail.com

Thanks for the posts BIGGIE and EE#9, appreciated!

So, Friday: back and shoulders. Quite pleased with this session actually!

Friday

Deadlift --- 3x5 --- 135kg (same as last week, but felt a lot more comfortable so goin up next week)
Seated D/B press --- 3x5 --- 22kg
Bent-over B/B rows --- 3x5 --- 70kg

Sooo pi55ed off with this session!!

Basically, my Monday session started off really well, but on my 3rd set of bench my right arm just kind of gave way, had pain throughout (shoulder, bicep, elbow, forearm and the back of my hand) and could not lift the D/B off my chest. Still hurts to an extent, especially when I do the bicep curl movement, but is better after a couple of ibruprofen.

Not wanting to aggravate it, I went really light to begin with on my next exercises to see how it felt. Flyes just felt really uncomfortable so did a few dips, but I was ok on close-grip bench for 2 sets Whats up with that??

So my session went:

Monday

Flat D/B Bench --- 2x5 --- 35kg
Dips --- 2x10 --- b/w
Close-grip Bench --- 2x6 --- 65kg

So, a tad annoyed, but hopefully its not a longterm injury!! I'll see how I feel tomorrow with some light curls!

Decided to miss out Tuesdays session due to my arm hurting, but went on Friday but used lighter weights.

Friday

Deadlift --- 2x5 / 1x5 --- 120kg / 130kg
Seated D/B Press --- 3x6 --- 17kg
Bent-over B/B Rows --- 3x5 --- 60kg

My elbow was feelin a lot better, so thought it might just be a small pull or something and was planning on going back up next week, but then I tripped over at work and hit it on a metal pole!!

So was hurting a bit again, but still feels better, will just see how it goes on Monday

Went a bit lighter than usual on bench and flyes, just in case i aggravated my elbow. I might be being overly cautious, but i'd prefer that than seriously injuring myself!

Monday

Flat D/B bench --- 2x6, 1x8 --- 30kg
D/B flyes --- 3x6 --- 15kg
C/G bench --- 3x6 --- 67kg

Tuesday

Squat --- 3x5 --- 125
Preacher curls --- 2x6 --- 31
Good Mornings --- 3x5 --- 57

Only did 2 sets of curls, cos my elbow was painful again. I might leave these out for a month or so because they really seem to aggravate it, and my biceps should get worked out as part of my compounds anyway.

Other than that, a good session I think!


---(Nxt wk, cntdwn 4-1)---

Friday

Deadlift --- 3x5 --- 135kg
Seated D/B press --- 3x5 --- 22kg
Bentover B/B Rows --- 3x5 --- 70kg

Monday

D/B Bench --- 3x5 --- 35kg
Flyes --- 3x5 --- 17kg

These hurt my elbow and shoulders a bit, and I was running out of time and the bench was taken

Front tricep pulldowns --- 2x5 --- 25kg

Tuesday 4

Squats --- 3x5 --- 127
Good Mornings --- 3x5 --- 60