Right, I attempted to change my user password on my other account, and i tried to change my email, which prevented me from logging in. So here I cut and pasted bits aand bobs so that when needed I can edit my original title to show the new pics.

Right then, I was really enjoying my training from early 2004 to late 2005 when i had a motorcycle accident, which dented progress and caused some atrophy as well as some fairly major head injuries. I finally got back into training late 2006, and low and behold I broke my scaphoid bone. This left me with the Great North Run to complete and train for, and then just rest to repair the broken bone.

And finally, I have found that setting myself the long term plan of being ready by 2007 rather than rush it has worked.

I have been on a full body routine since around December the 28th. I changed this to a split routine to fit my work vs gf timetable.

Since december 28th I was on holiday and didnt really eat big. I returned on the 12th Jan and weighed in at 72kgs wet. I today(Feb 6th) weighed 75kgs dry.

I am really enjoying my training at the moment, and yesterday (5th feb) began my 4 day split which looks like this :

4 day split:

Mon-Chest/Triceps
BB Bench 4X6
DB incline 4X6
Dips 4 X 6
CG Bench 2X8

Tues-Legs
BB Squat 4X6
Calf raise 4X6
Stiff legged Deadlifts - 4x6
Hanging leg raises 3X10
Crunches 3X10

Wed-Back/Biceps
Deads 4X6
Bent rows 4X6
wide grip chins, assisted if needed, 4x6 rep
DB curl 2X8

Fri-Shoulders/Traps
Military press 4X6
Shrugs 4X6
DB lateral raises 2X8

My det is currently being monitored by myself and I will chuck that in here some time next week. Currently it is a 4 meal day with 2 weight gain shakes and my pre and post work out shakes.

This is supplemented with Multivits, Omega 3,6 and 9, and some cod liver oil tabs.

Day 1
Right, day 1:

Monday the 5th February:

BB Bench:
6 reps of 15kg
6 reps of 15kg
6 reps of 20kg
6 reps of 20kg --Wasnt hard enough really, will up it next time

DB incline:
6 reps of 20kg dumbells
6 reps of 22kg DB's
6 reps of 24kg DB's
6 reps of 24kg DB's-- Comfortable, will do four sets of 24kg's next time

Dips Just bodyweight for 4 sets of 6. Major pump, but may add weight next time.

CG bench:
8reps of 10kg
8 reps of 15kg --15's are the right weight for next time I think!

Day 2
Today was day 2, Legs.

Squat
62kg for all four sets of 6. Will be able to add weight next time. Felt strong, but didnt really push myself.

HS curls, unsure of weight, Deadlift space was already taken, so cracked on with a fairly heavy weight for myself. Felt it, and performed a good 4 sets of 6.

Calf Raise, 130kg's used for all 4 sets, find it hard to punish my legs where I play fotball I am a little worried about injuries so feel a little bit cautious when performing any leg exercises.

Followed by hanging leg raises and crunches. These just gave the normal pumps, I may add weight to the hanging leg raises next time!

I cooled my legs off with a 10 minute blitz on the cross trainer, followed by a cool down, and a 5 minute stretch off.

Walking down the stairs at the gym was fun afterwards! I cant wait til I wake up and feel the pump on my legs from the Squats!

And so tommorrow, I will be hitting the back/biceps day, and I really cant wait!!

I didnt put it in the first post, but I am looking to bulk. I have already had 3 or 4 friends out of the blue mention that I have a bigger chest, and that I am obviously putting on big size already. Its always nice to know others see what I think I can see!

Day 3
Back/Biceps

Deadlifts:
set of 6 with 35 per side
set of 6 with 35kg per side (90kg lift)
Got 3 out of the 6 when my grip went so I dropped the weight 5kg from each side, and completed the last three.
Set of 6 with 30kg per side (80kg lift).

Grip was really bad, just felt weak upon arrival to the gym. Felt sick on my way to the gym after nearly chucking my shake up. Guesseing i guestimated too much l glutamine and it made me reach.

Bent rows:
Set of 6 with 10kg per side (40kg lift)
3 sets of 6 with 15kg per side (50kg lift)

Wide grip chins was substituted for lat pulldown.
1set with 30kg for 6 reps
3sets of 6 with 50kg, to chest.

EZ bar curl.

The bars were pretty light on there own, and I added 10 kg for an easy set of 8, and went up to 15kg per side for a taxing set of 8. With some right english to get em up.

Just going to stick to the dumbells next time. And hopefully get my self completing as many wide grip chins as i can.

Day 4

Today was shoulders and traps!

I started with a few warm up sets of 10 military press. Then got straight into it with 5's on each side for 1 set of 6.

I upped this to tens on each side for the next 3 sets of 6, I was happy with this, and also my posture and general lifting. So I may up this for the last set next week, but will just see.

I couldnt get to the squat rack to use a big rack of weight on the shrugs, so I used the smith machine. And with 30kg on each side of the bar, I completed all four sets of 6.

Last one was lateral DB raise, completed these with just the 10kg's I think, gave an awesome pump, but should reall yup the weight next time.

Gona have a hard time eating enough over the next few weeks as I am fairly low on cash, and have lots of overtime here and there. So I may end up replacing some meals with shakes, and eating more wallet friendly foods.

Was .5kg up on the scales today, and any progress is good progress

Monday chest/triceps

Good session today. Looking good afterwards too. Feel really good today, caught up on sleep and have just got to work.

BB Bench-->
Warm up, then 52kg's for 1 set of 6
62kgs for 3 sets of 6.

Found that I was struggling a lot there! I sacraficed a little form for the last set, but felt good so will stick at it.

DB incline-->
24kgs for 4 sets of 6. Struggled to get em up a little, no dramas for all sets felt strong too!

Dips

Bodyweight for 4X6 felt great really good pump, just have a little trouble with my form and holding my posture. No dramas though. ill work on that.

Close grip bench
I couldnt get onto the bench again, and I had already spent 2o mins waiting for a bench so I subbed it with tricep pulldowns! and completed 2 sets of 8. These did nothing for me.

note to self
2 stats checked yesterday, 40'' chest, and 31.2'' waist.

Need to eat more, and get my diet down properly, not just wahtever I think would be nice at whatever time of the day. Some kinda structure of good carb filled meals. I am really liking Tuna and Cucumber sarnies at the mo, followed by some raisins or a banana!

I am taking a shake before and after the gym, but have gotten a little slack on my MRP's because I left 1 of my shakers at work, will bring it home 2moz.

Scrambled eggs are stupidly easy to make, so 2 eggs 1 egg white will be made into scrambled eggs with toast when I wake from now on! I have been eating a few too many cheats at the mo. But a tiny bit shouldnt hurt.

Still seeing great gains, and I looove looking in the mirror after training when I am pumped! Still small, but getting a bigger chest day by day, and I can see that through T-shirts, same with arms getting bigger. In a short time I hope others will be able to see through my clothes that I am getting bigger and stronger!

Monday chest triceps

Bench 62kg for 4 sets of 6, failed on the 5th rep of the third set, just because i didnt press the bar soon enough.

24kg DBells for incline 4 sets of 6.

4 sets of 6 dips as usual bodyweight exercise.

Felt fairly weak today, seem to go strong to weak. I think this is just bordering on how well I am perfroming the reps, and how hard i have trained previous!

Wednesday back/biceps
DOMs yesterday meant no legs, but today i hit the back/bicep training.

Deads
92kg for 1 set of 6
102kg for 2 sets of 6
107kg for 1 set of 6, all hard work, split grip, would be comfortable to go up next time.

Bent over rows, 52 for 4 sets of 6, felt good, and felt a pump

Lat pulldown
4 sets of 6 at 50kg.

Feeling good, eating like a horse!

Right, just the 1 pic. Looking alot stronger and broader than a couple of weeks ago. I will keep note and post pics for my own reveiw on the 1st of every month! Training should be ok next week, because my employers havntgiven me my train tickets I need to get to my course on Monday. So them two weeks should remain good.

CEE I have been taking intermittantly, so I stopped as I wasnt consistent. The only things I have stayed consistent on is my shakes pre and post, morning and evening, as well as EFA's in the morning. I get payed on March the 2nd, so it is then that I intend to spend bucks on food and finally get my diet bang on and planned rather than the same cheap food everyday!

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Crap food all week long at this course. Got dragged into doing it in the end. Hated the food. Ate biscuits, didnt train, look and feel absolute ****e!

Well tonight I am feeling very shaky, I have just had food but still feel shaky, dont know what this could be. I am gonna hit the gym, but first I am gonna try and have a coffee and some vits, EFA's and hopefully feel better!

Im thinking about hitting a few compounds, but not the squats because I have football twice on sunday and the doms would ruin my running and any kind of striking the ball/opposition that may go on!

So tonight, Chest : Bench, 4X6
Deads, 4X6
Military press 4X6
Dips and Bent rows 2 sets of 8!

Im gonna nail myself on these and next week find a gym because I have enough money at the second to get into a different gym up there and hit the weights!

Well no gyms would allow me to go in and train which is hardly a surprise. I wasnt about to join a gym for twelve months to stay for 5 days. I will be hitting the gym again from today. Today being chest/triceps althoug I was warned that Chest is on Monday for most people so maybe I should rearrange it some time, but for today its chest/triceps.

I have eaten so far since awaking at 0800, 3 scrambled eggs and a slice of toast, a weight gain shake 29g protein, 62g carbs and a banana. and in a minute I will be having a nice tuna sandwich on brown with a banana. Will then hit the gym with my whey shake before hand, and a weight gain/whey shake afterwards (I use 3 sccops of weight gain(rather than 5) with my usual protein scoops.

From there I have work so this evening I will be using my works hours to cook myself some nice pasta and tuna, or chicken and rice with vegetables.

I am gonna aim to push the weights that I have been, but an essentially 2 week layoff I expect it to be hard and if form slips I may try and drop 1 or 2 kg's!

Right, been eating really well this afternoon too. chest and triceps today.

Into the gym, straight to a free bench and hooked up some warm ups with small dscs and then 15's on each side.

Then 62kg's for 3 sets of 6, then 65kgs for the last set. I performed all these with good form.

DB incline and I did the first two sets with 24kg's then 1 set of 6 with 25's, and the last set with a spotter I completed 5 reps with 26 kg DB's.

Dips, 1 set of 8, followed by me thinking I was big and clever, I put a 7.5kg db onto the weight belt and performed just the 4 reps, 2 unweighted reps to finish my 6 and dropped to 5kgs to complete just 5 reps. I then did just the 6 unweighted, and by now my triceps felt fried!

CG Bench, couldnt really do much with these because I had already fried my triceps and they didnt seem to want to do these. So I powered through for 2 sets of 8 with 10kgs per side.

So I felt really good after todays session, form was better, strength has increased and I just feel really good now.

Never again can I miss a day at the gym, missing a day absolutely ruins my mood.

Legs today, eaten well all day again, however I am starving now and wont get home for 2 hours, I am going to go and eat some raisins that I have somewhere around work I think!

Squats

I performed 2 sets of 6 at 62kg's, then feeling confident chucked a 10 on each side and performed 1 set of 8, and 1 set of 6 reps.

Calf Raises I completed with 120kg's for 8 reps, and then 150 for 2 sets of 8.

SLDL's I wasnt sure about so I used the leg curls machines at a heavy weight, I would like to be performing the SLDL's so I will be looking into those exercises over the next few days! And so tommorrow, Back/Biceps!!

Back and Biceps

Deads
1Set 100kg for 8 reps
2sets 112kg for 5reps
last set wuth 107kg for 6 reps.

I was attempting to use wraps as my deads are really lacking due to forearms lack of strength! But I found they were a pain, really need to learn how to use them properly!

Bent rows
1 set of 42kg for 8 reps
3sets of 52kg for 8 reps

Again wide grip chins are not something I am strong enough to do, I completed a set of 5, then went to the lat pull and did 3 sets of 6 at 45kgs

I then did EZ bar curls with 22kg's plus the bar weight for two sets of 8.

Felt really good, and still do really!

Good luck with the bulk mate, i'm bulking too, put on 8lb so far, keep it up

"Modern bodybuilding is ritual, religion, sport, art, and science, awash in Western chemistry and mathematics. Defying nature, it surpasses it."

CAMILLE PAGLIA, Sex, Art, and American Culture

Feeling strong today, got 1 of them borat suits last week, and sent the missus a picture. Her freind saw the pic and said "That doesnt look like you, that looks like a bodybuilder!"

I was so proud and that shows I must be making progress.

The skinny mans abs have gone, but the shoulders are getting broader, and my chest to waist ratio cant be too bad right now!

So today I did my shoulders/traps.

Warm up, then:
Military press, 4 sets of 6 with 42kg.
Shrugs, 1 set of 6 with 100kg, 3 sets of 6 with 80kg, the first set was too heavy.
Then just some 10's for my lateral raise, looked good after!!

Back pains Wednesday and thurs followed by a thought to the reason of my back pains.

While deadlifting attempting to lift using straps, I got overconfident, I used **** form for a good 3 reps at a weight I really struggled with, so looking at that I have decided to edit my approach. I am going to use weights which I can use to do good well controlled reps, rather than the previous 'lift heavy as possible' idea.

So Tonight (Saturday) Was night shift 12 hours, minus the clocks going forward, then football at 0900. So No sleep unless I manage to get a little snooze. Monday back into the gym, onto the bench press, and I will be changing the way I lift, for the better I hope.

There is a powerlifter at my gym who is around the 80kg mark but around 5'4, and he said he can lift a good 220kg bench, WOW!!

Despite the lack of posts I have missed not 1 session, all lifts are good, not too much change in weights really as I have decided to start making sure I perform exercises a littleslower with better form.

So today was Chest triceps, felt tired and a lil weak after a Sunday full of fairly physical football.

Bench was warm ups, followed by 4 sets of 6 at 62kg's. These were comfortable(ish) to do correctly, next Time I will push for a 65kg with form.

DB incline was 24kgs for 2 sets of 6, followed by 26kg's for 2 6's.

I then did around 8 flyes with 12.5's just to stretch me chest a bit, followed by 4 sets of 6 good quality bodyweight dips, and 1 set of tricep pulldowns.

I checked my weight and I am now up to 78kg's. Looking to hit 82 and then cut for holiday. BF % cant be too high right now, but is definately in need of a cut before my holiday in 12 weeks. So I will start that at the end of May at just 4 weeks previous to holiday!

So today was leg day.

I had my usual warm up, followed by another warm up where the smith was taken. I then did Squats for 1 set of 8 with 60kg, the 1 set of 6 with 82kg. Then I managed to push a set of 6 with 92kg, followed by 2 sets of 8 with 92kg. Got to the 6th rep and felt strong so pushed two more. I reckon I shuld up it 5 on each side to hit the 100kg mark and I will be getting just the 6 good reps.

Followed by 2sets of 150kg calf press, and some sit ups and a few sets of hammy curls, I need to get my SLDL in check so I dont have to miss hammy's out!

wow, 17 days later.

Deadlift form is sorted.

SLDL sorted, getting stronger and stronger now, at everything but military and bench. However im getting bigger. Im 78kgs now!

Chest/Triceps.

62kg bench for 3 sets of 6, 1 set of 6 at 67kg (good form)
26kg DB incline for 3sets of 6. Was easy so I searched for some 28's, there were none. After the search I failed to press the first rep for no apparent reason.

3sets of dips.

I weighed myself on my fathers scales on Saturday and weighed 12 st 11lbs, which is 9lbs heavier than the gym scales, so I am going to just take that as an innacurate reading and get on the gym scales tommorrow!


Yesterday was a day off, and I am now 20 years old. My chest seems to be the weekest part of my body right now, and lifts have almost plateaued for bench press. Im sure these can be picked up and set back on track.

My eating is very hit and miss at the moment, always a meal with proteins carbs and vegetables, and 6 out of 7 days are clean, with possibly the odd mouthful of dirty foods(which I can no longer stomach and dont really eat).

I go on holiday in 8 weeks and 6 days (24th june) and aim to stay clean for that time, as when I stay clean I seem to notice less bulk. I will be looking to supplement with some kind of NO supp, as I found they gave me very good vascularity previously!

I have been being sure to get my shakes in before and after training, upon waking and it is really paying off. As **** as tuna sarnies taste, the look good when I take my shirt off so whos complaining.

Biceps up from 13" to 14". Waist hasnt really changed, and I think it sits at around 31inches at the second. I can not really remember chest size (should have noted it I know) But I have added great deals of thickness to my chest/back. And the more weight I gain, and the bigger I get, the more my confidence and motivation grows.

My brain now realises I can gain weight, and that 'hardgainer' was just excuse word of the day!

Right, I have been training seriously and fairly hard. Eating like a mule, and missing meals hasnt really occurred. When it has a protein shake or mrp, has been used, but this has been a rarity.

I found a bag of 500g fruit and nuts at tesco, I will be using these a lot from now on. They seem really well priced and im sure they help in my diet.

I have been eating meals, and just making sure in each meal I get my good carbs (brown Bread etc) And a good source of protein, with some form of good fat and fruit/veg to a minimum 5 a day. I have also been supplementing EFA's, and trying to avoid this by eating a fair amount of oily fish. I have not been supplementing anything other than the EFA's.

I decided that tommorrow (well, today for you guys, but when I wake up as im on nights) I will be starting some unfuelled cardio in the way of running. I found that my 4 mile runs last year in the lead up to the great north run were great for shedding BF %. Thing is I dont wanna look as undefined as I do right now, but I also dont want to get smaller by holiday.

So I will get a diet plan layed out, stick to that with a bit of unfuelled cardio, and the usual weights.

Rep ranges have been changed on the weights, and I am now performing 3 sets of 8 for 99% of exercises. Due to the previous idea of gaining a good base has gone well, but my research has led me to hypertophy being largely increased from a 8-12 rep range.

I will when I get the chance post my full diet, however at the moment I dont know if my lazy brain will manage to do that.

I am looking so much bigger now, feeling so much stronger. I aim to get a little bit lower BF % whilst not losing too much of my mass, slight definition increase would be enough as some days I still see the abs I own from being so skinny, other days I see a fat man in a skinny shape.

When I return from holiday will be early July, and I will be cutting till late june, in the form of just adding cardio to start then maybe dropping the quantities of 1 or 2 meals carbs! On holiday I will be doing some weights, And they will be the feel goods, the pump earning type sets. Just for the pose because although I am now only average in size, its a big size for what I have come from! When I return, diet will be down, and I will study this and aim to gain to 90kg's in time for my 21st on 23rd April 2008!

I really really am loving this way of life! And the food I am eating makes me feel great, the Squats, deadlifts make me feel awesome and like I am going to be what I want to one day. And adding the discs up even to my pitiful 120kg deadlift, and my 102kg squat for 3 sets of 6 feels like I am a stronger version of me!

I went for a 4 mile unfuelled run today. Kept getting maor back and shin/calf pumps. To the extent that the hurt. Finished in around 35mins, so thats about where I needed to sit I think, was working at a good heart rate I think.

This evening I went to the gym for (chest/triceps)

Bench press 3X8, 62kgs
DB incline bench 3X8 24kgs
Parrallel dips 2 sets of 10 @ bw.
DB flyes, 2 sets of 8 12.5kgs.

Weighed 78.5kgs today

Felt weak, but very pumped. Really am struggling to sort my seemingly non progressive bench press! Needed more carbs I think. Cars MOT was today, after my nightshift, ad so I didnt get enough food as I was either walking to see how it was getting on(1 mile) and that was 4 times, or trying to get some sleep. Just managed to squeeze the gym in, and then because I did that I didnt have time to get food ready. Going to be eating tuna and cucumber now, then some chicke