Start

Height= 6.0 foot
BW=20.4 stone
BF%= 38.8
BM%= 24.0

Not a great place to start from was it.

After giving up on all the so called miracle pills for weight loss, "well we have all tried the easy way haven’t we" and dislocating my shoulder playing rugby I decided that it was the hard graft method of getting fit and if that didn't work just to give up and invest in a xxxl pair of jogging bottoms.

Fortunately I work with a bloke that also wanted to hit the gym hard but for bulking reasons so started a training program.


Bench Press "remembering =this is with recently dislocated shoulder" = 30 reps 15kg
Incline bench press = 30 reps 10kg
Lat pull down = 30 reps 40kg
Bicep Curl = 30 reps 30 kg
Triceps = 30 reps 40kg
Pec flys on cables = 30 reps 18kg

2 x per week

I know pitiful wasn't it

everyone starts some where!

Post in the D&N section and get your diet sorted,
Post in the routines section and nail your routine!
Post in the weightloss section and get some tips etc!

Use the forum and information and experience that countless members have!

Best of luck

I like to be fashionable, I usually wear my jeans pretty loose so people can see my deseigner boxers and my shirt small&tight so you can see my Armani belt buckle

[link=http://www.muscletalk.co.uk/m_260204

Well here are the results after six months "yes I know I only just posted the start but that was from training diary as I have only just found this section of MT"

Height= 6.0 foot
BW=17.5 stone
BF%= 27.5
BM%= 38.8

Bench Press = 30 reps 105kg
Incline bench press = 30 reps 70kg
Lat pull down = 30 reps 90kg
Bicep Curl = 30 reps 70kg
Triceps = 30 reps 88kg
Pec flys on cables = 30 reps 45kg
Snatch and shoulder press = 40 reps 70kg

4 x per week
1.5 hours squash 3 x per week

Not a bad improvement but still a long way to go

Ps thanks john_cappa for advice and encouragement

Now if only they could invest 0 calorie larger i would be set

30 reps @ 105 kg? free weight or machine?

I like to be fashionable, I usually wear my jeans pretty loose so people can see my deseigner boxers and my shirt small&tight so you can see my Armani belt buckle

[link=http://www.muscletalk.co.uk/m_260204

That’s on a free weight bar to be fair that is split in to 3 sets of 10 reps

My journal http://www.muscletalk.co.uk/m_2732667/tm.htm

ORIGINAL: TheDA mark 2

That’s on a free weight bar to be fair that is split in to 3 sets of 10 reps

ahhhhhhh! Massive difference

regardless you have made significant progress since you started so utilise the sub forums on this board to continue progressing to where you want to be

I like to be fashionable, I usually wear my jeans pretty loose so people can see my deseigner boxers and my shirt small&tight so you can see my Armani belt buckle

[link=http://www.muscletalk.co.uk/m_260204

Added these to training two weeks ago

4 x a week

seated leg press 4 x 10 reps of 180kg

calf curls 4 x 10 reps of 60kg

leg extensions 4 x 10 reps of 70kg

5 x a week

back extinctions 4 x 15reps

My journal http://www.muscletalk.co.uk/m_2732667/tm.htm

Well here is my new target for training

Drum roll please

i am aiming to improve my snatch and press from 4 reps at 80kg to 10 reps at 90kg in 2 months

My journal http://www.muscletalk.co.uk/m_2732667/tm.htm

Ha ha ! told you I would post mate, I will make sure you can do 4 reps at 80 first Fair do though, still pretty heavy.

My journal : http://www.muscletalk.co.uk/TheDA-is-back-on-track-m2736299.aspx

Say No! to disco muscles, get rid of your sparrows legs and SQUAT !

Was happily suprised today as tried for one rep max on dead lift and turns out i can lft 160kg.

As for my target for 10 rep of snatch and press @ 90kg my current one rep max is 87kg with alot of grunting and straining. So am changing my target to a slightly more realistic target of 6 reps @ 90kg

My journal http://www.muscletalk.co.uk/m_2732667/tm.htm

To the gods for the gym and all thing fittnes please forgive me for i have sinned.

After a week away from the gym because of time constraints and two drink and fatty food filled weekends "damn frinds birthdays" i have gone the other way in my quest for a new fitter me. am now gone from 16.8 stone to 17.5 stone in one week after the hours of hard graft down the gym to lose it in the first place.

Oh am having to start joggin gtwo to three times a week on top of very thing as i have signed up for two 16K runs meaning there are no excuses because i have made a comitment. Now i know any one reading this will think ah 16k thats not far i could run that today if you have not already done this today but for me this is a big thing.

My journal http://www.muscletalk.co.uk/m_2732667/tm.htm

16k is far mate especially since your a big guy. I doubt I could do 1.6k You have some good lifts too.

I have a journal, but don't look at it, it's shy
Test and Methoxy-Trn cut starting 28.07.08

What does BM% mean?

Right thought it was time to update my journal.

Firstly

What does BM% mean?

from steve902 I mean lean body mass i guess Lean Mussle Mass would have been better will have to get that changed.

Oh steve902 i think i may have blocked you from this thread sorry it was a miss click no offence ment mate.

Right well it is seven months in and i am quite happy with my results

Height= 6.0 foot
BW=20.4 stone
BF%= 38.8
LMM%= 24.0

Was where i was starting off from

am now

Height= 6.0 foot no suprise there
BW=16.1 stone
BF%= 22.2
LMM%= 39.5



unfortunatly my gym partner went an killed his abbs by tearing one side (have to say one of the strangest things to see as he can only tense one side which is very funny to watch) so has ment that have not been able to do such heavy wieghts as he cant spot so have done alot of tabata training.

Am finaly back on the heavy wieghts now and have started a cissus drol cycle i think i can realy feel the gains and if nothing else do get good roid rage down the gym so great focus

My journal http://www.muscletalk.co.uk/m_2732667/tm.htm

Have just noticed i have not updated my lifts in a while.

All sets are done in 10, 8 then six reps with increasing weight each set have just put down heaviest weight as first set is a warm up.

Bicep curl on bar= 60kg
Bench press on bar= 90-100kg
Incline bench press on bar=70kg
Pec flies on dumbs= 25kg each dumb
Reverse military press on bar= 65kg
Up right rows on bar=60kg
Seated rows on cable=178kg
Lateral raises on dumb=15kg each dum
Lat pull downs= 100kg
Dips = 10,8,6
Pull ups= 5
Leg extension= 85kg
Leg curls= 85kg
Seated squat on machine= 100kg
Preacher curls= 15kg
Triceps pull down on cables= 88kg
Dead Lifts= 3 x 10 reps at 100kg 1 rep max 160kg

My journal http://www.muscletalk.co.uk/m_2732667/tm.htm