page 19: MT shapeup pics
Weekly progress pictures leading to my holidays (Nymjam's shape up!)
New goals page 24!!

page 24!


Hi all, just starting a Journal to try and keep myself motivated a little. should see some good gains :>

Hight: 6f3"
Weight: 19s3lb
Goals: Wanna get cut for June this year. Hopefully a six pack.
Mesurements:

Waist: 40 1/2"
Arms: 18.5"
Quads: 29.5"

JOb:
Bricklayer.


Im currently 6 weeks into Bill Starr's 5c5 intermediate routine.

My current lifts are this with no gear: all 5x5

bench: 150kg
DL: 200kg
Squat 150kg
Inc Press 135kg
Bent over row: 125kg
Dips 3x5 of 40kg, 50kg & 60kg

I do isolation excersises( sp?) for my arms on my off days.

SO I do:
Monday = squat. bench & BO row and some heavy incline situps (10 mins cardio)
Tuesday: Biceps & 20 mins cardio
Wednesday: Squat, inc bench & DL I also add 5x5 of chins here. (10 mins cardio)
Thursday: Shoulders (only train side and rear delts) 20 mins cardio
Friday: Squat, bench & row & triceps (dips, cg bench & tricep extensions)

sat & sun I will do some cardio, dunno yet, not done it on the weekend :)

Im on no gear ATM, havent been on since June last year. but might start a course soon.

This was me in Jan 2005


This was me in June 2006



Didnt start gear till 29/8/05 and Ive been training since I was 19(properly) but had 2 years off before the Jan 2005 picc.


Here are my pics, Ive put on a fair bit of fat over Xmas lol!









Previous journals, please keep chat to this one:

http://www.muscletalk.co.uk/m_613520/mpage_1/key_/tm.htm#613520

http://www.muscletalk.co.uk/m_1168823/mpage_1/key_/tm.htm#1168823




Anyway thats it for now :)

Updates:
week 1:
Weight: 19s 3lb
Waist:40.5"

week 2:
Weight: 19s 1lb
Waist:40.25"

Week 3:
Weight: 18s12lb
Waist:40.0"


Week 4:
Weight: 18s11lb
Waist:39.75"
Caliper: 20mm

Week 5:
Weight: 18s6lb
Waist:39
Caliper: 18mm

Week 6:
Weight: 18s4lb
Waist:38.75
Caliper: 17mm

Week 7:
Weight: 18s4lb
Waist:38.75
Caliper: 17mm

Week 8:
Weight: 18s7lb (weight increase and loss on BF!!)
Waist:38.5
Caliper: 16mm

Week 9:
Weight: 18s9lb (weight increase and loss on BF!!)
Waist:38.25
Caliper: 15-16mm

13 week Road to Ibiza cutting Journal!!
3 weeks left till Ibiza!

3 years progress

Its meh birthday today :)

Well Yesterday (wed) I done lifts 4x5:

DL 200kg
Inc bench 140 (could only manage 3 so might need to go down a few kg next week)
bentover row 120kg
WG chins I done 3x5 of really strict reps.

10 mins cardio.

Diet been good yesterday, today had a little treat in the way of a cumbland sausage and a few wedge chips as it was meh birthday :) Other than that all was good.

Cardio today, doe 10 mins slow jog and 20 mins fast pace walk. Felt all weak (low blood sugar feeling) so had to come home and hammered the cutting smoothie :)

13 week Road to Ibiza cutting Journal!!
3 weeks left till Ibiza!

3 years progress

Oh and BTW, ive started a little course for 4 weeks, I couldnt help it. Dose: 50mg tren ACE, 50 mg prop & 50 mg Mast EOD.

13 week Road to Ibiza cutting Journal!!
3 weeks left till Ibiza!

3 years progress

Thats some impressive progress there mate!

Good luck with the journal and HAPPY BIRTHDAY

 

ORIGINAL: bizerk

Thats some impressive progress there mate!

Good luck with the journal and HAPPY BIRTHDAY

Hehe, thanks Bizerk

13 week Road to Ibiza cutting Journal!!
3 weeks left till Ibiza!

3 years progress

Well diet been bang-on today, just going to the gym now and some cardio.

13 week Road to Ibiza cutting Journal!!
3 weeks left till Ibiza!

3 years progress

Ahhh sorry i missed out on your birthday mate

Belated birthday wishes from me though Sam

Come & Visit UGM

Happy Birthday.

Feel the fear, and do it anyway!

http://www.englishpowerlifting.co.uk/index.html

Heh thanks guys

Ok gym went well today,

Squat:
Reps weight
5 60kg
5 90
5 110
5 130
3 150
8 100

Bench
Reps weight
5 60kg
5 100
5 120
5 130
3 150
8 100

BO rows:
Reps weight
5 60kg
5 80
5 100
5 110
3 130
8 80

Tricpes:
Dips:
Reps weight
5 40kg
5 50kg
5 60kg

CG bench:
Reps weight
10 60kg
10 90
10 100

Triceps extentions:
Reps weight
10 50kg
10 60kg
10 60kg

Cardio:
20 mins, on incline treadmill (10), stepper(5) & cross trainer(5)

Diet is fine!

13 week Road to Ibiza cutting Journal!!
3 weeks left till Ibiza!

3 years progress

Done Biceps today, Ive tried doing this routine without direct arm work, after training ect but my bi's are lagging. So Ive given them a day to themselves and give them a good bashing to see if they grow.

Also done 15 mins cardio on Stepper(5) & treadmill (10)

Diet been spot on.

13 week Road to Ibiza cutting Journal!!
3 weeks left till Ibiza!

3 years progress

Done a short gym session today.

Shoulders and calfs. I dont need to train my front delts as they get hammered by my routine. I feel as tho I need to add in side and rear delts as I dont hit them much using the Bill starr routine. Also my calfs are lagging so I train them too.

So I done:
Shoulders:
4x10 of side raises (20kg DB's)
bent over row to the neck (65kg) with a wide grip. This hits the rear delts
Rear delt machine, dunno what its called but I done 3x10

Calfs:
I used to leg press to do a calf exercise: 4x10 with 300kg
Calf raises 3x10 with 90kg

Cardio, going to walk the dog later.

Diet: I had the option to have a cheat meal last night but didnt have one, Altho I was really hungry. I can wait :)

One meal I had last night was one i got off the net, but adapted it slighty , it was chicken noodle soup, it was filling

100g of chicken breast
2 cloves of garlic
1 chicken stock
2 spring onions
2 pints of water
splash of soy sauce
pinch of pepper
150g of noodles

I must say it was vey tasty & low in cals :)

13 week Road to Ibiza cutting Journal!!
3 weeks left till Ibiza!

3 years progress

Gym was closed today dammit, due to electric fooking up!!! So no gym today, gutted!

Diet been spot on.

13 week Road to Ibiza cutting Journal!!
3 weeks left till Ibiza!

3 years progress

Well I was sooo pissed off missing the gym last night I lifted some heavy weights today

The last lift of each lift was:

Squat: 175kg x 5 (proper ASS to grass!)
Bench 165kg x 4 (will get 5 next week I know it, then I can move up a weight)
BO row: 130kg x 5
Very steep incline siptups with a 10kg weight to my chest:(need to build the core strength innit )
3x6 reps, last few reps were a killer!!

Cardio, went a bit mental on the cardio lol, as I said pissed off I missed yesterday's gym!

Done 15 mins on the treadmill, 5 mins incline walk (full incline @ 5mph) & 10 mins fast jog (remember Im 19stone, this was hardwork lol!) Then I done 10 mins on the stepper, really love this one, my heartrate was upto 145bpm.

my cardio really is getting better now, I gave up smoking 2 years ago, and had a few over Xmas and could really feel it, but since new year no more fags & Ive had no alcahol, not that I drink much, just over Xmas I let go ha!

Anyway, my diet has been great today!

13 week Road to Ibiza cutting Journal!!
3 weeks left till Ibiza!

3 years progress

35 mins of cardio today, Machines said I burnt 800 cals.

diet been good apart from a small bowl of home made stew the wife made :) ITs hardly bad food, just wasnt supposed to be in the diet.

13 week Road to Ibiza cutting Journal!!
3 weeks left till Ibiza!

3 years progress

No work today so I went to gym early.

Light squat day today:
4x5
80kg
100kg
120kg
120kg

Incline BB bench
80kg
100kg
120kg
140kg (struggled with this but managed to do it on my own hehe, last rep was there for about 10 seconds )

Deadlift:
100kg
140kg
180kg
200kg
220kg ( only managed 3 reps here man it was heavy. Recon I coulda got 1 more but didnt wanna risk it)

Last year I was getting these lifts and I was on gear! not had any gear since june last yeah, im happy with these lifts.

Done 20 mins cardio, going to go for a jog later on tonight too.

Diet been good!

Going to do the weekly mesurement every saturday to see if Ive lost fat/weight, not to assed about weight as long as I losse some size off my waist

13 week Road to Ibiza cutting Journal!!
3 weeks left till Ibiza!

3 years progress

Yesterday night done a half hour slow jog.

Done 10 mins on my stepper @ 6.30 this morning, not used to that lol.

Today done some side & rear delts in the gym & calfs.

Side raises
25kg dumbells 3x10
Upright rows 60kg Ez bar 3x10

BO row to neck 70kg 3x10
BO dumbell flys 25kg 3x10
Rear delt machine 3x10

Calfs
14x20kg plates on the leg press 3x10
Seated calf raises 100kg 4x10

Diet is great

Also done 20 mins cardio.

13 week Road to Ibiza cutting Journal!!
3 weeks left till Ibiza!

3 years progress

Had a good sesh today :)

Today goes:
5 reps
5 reps
5 reps
5 reps
3 reps
8 reps

Ill write the 3 reps here, ive gotta lift this for 5 on monday.

squat 3x180kg (pb!) felt light too should easy get 5 on monday :)
BB bench 3x 177kg, also felt light had to keep saying to spotter after each rep "your not helping are you?" He replies " no mate, its all yours"!!! Lol I thought wtf this is light heh! must be kicking in!!

13 week Road to Ibiza cutting Journal!!
3 weeks left till Ibiza!

3 years progress

Picc of a meal I had last night:

13 week Road to Ibiza cutting Journal!!
3 weeks left till Ibiza!

3 years progress

2 more weeks then going to start the advanced Bill starr routine, looks really good, cant wait!

13 week Road to Ibiza cutting Journal!!
3 weeks left till Ibiza!

3 years progress

Hello mate, whats the sauce you have on your meal above? If you don't mind me asking?

Feel the fear, and do it anyway!

http://www.englishpowerlifting.co.uk/index.html