road to perfection, possibly! pics page 1.... ***NEW PICS PAGE 15***

5pm - protein shake + whole orange

teach class

6.30pm - Salmon steak + broccoli + new potatoes.

Just updating and dinner is pretty soon as am out so wont have anything else decent diet wise for the rest of the evening.
Still feeling good after training session earlier and ready to head out, not sure how that will fair for tomorrows session mind.

11am - get up - not feeling great but part of life - bowl of porridge + protein shake

1pm - MP protein flapjack.

off to the gym for chest/shoulders/triceps before heading out again, not got too much energy but getting it done still.

cycled to the gym (25mins) for training session @ 2 with size-on drank through-out again.

Decided to go a bit lighter than usual due to being absolutely knackered.

Bench press
1x15 (40kg)
3x10 (70kg)

Incline press
3x10 (70kg)

Chest flyes
3x10 (15kg)

Seated shoulder press - dumbbells
2x10 (20kg)
1x12 (20kg)

Rear delt raises with front raises straight after.
3x8 (8.5kg) 3x8 (8.5kg)
So did 8 rear delt raises straightly followed by 8 front raises.

Tricep pushdowns
1x10 (60 - think its kg but may be lbs)
1x10 (70)
drop set on last
1x8 (70)
1x6 (60)
1x5 (50)
1x5 (40)

Wanted to do some dips but had no strenght left.

Did 2 sets of 20decline sit-ups to finish off and followed with 50g whey + 40g maltodextrin.

25min cycle home for shower and now into another MP flapjack.

Then getting ready again for another night out (really not doing me too good lol)

Struggled through work agian but got there in the end.

6.30am get up (4hours sleep) - Bowl of porridge + protein shake.

10am - tin of mackarel

12.30 pm - tin of mackarel + egg snadwhich + coke

4.30 pm - 3 weetabix + protein shake + szie-on serving.

Pretty much recovered now and got a couple of days to rest bar a couple of classes before training again (although running with a few army lads on monday morning)

6.30pm - chilli concarne + green tea

8.30pm - MP flapjack

10.30pm - bed - protein shake

8am - get up - 1hour exercise class of shuttle training (+ bodyweight exercise) - took part too as always

9.30am - bowl porridge + green tea + protein shake.

got work again later, lovely day too so not looking forwards to it at all, but otherwise just resting.

12pm - size-on - MP flapjack

12.30pm - 4.30pm - work

4.30pm - MP flapjack

7pm - Basmatti rice + 2whole eggs + haddock fillet + green tea.

Just recovering still an having a bit of a rest as may well get another hectic week next so taking a bit of a relax ready for tomorrows exercise class + legs/back/biceps training session.

Looks like things are going well, bummer about working today, sun was shining. Do you eat much fruit/veg?

Jimbo

some days i will others not, often get 2 portions for dinner (cooked by my mum - only had peas today (forgot to mention) then a couple of pieces of fruit through the day but not as much as i should.

Problem is im lazy most of the time and cant be arsed with cooking veg, so i eat things like tuna/mackarel out of the tin or cook a batch of chicken/turkey at the beggining of the week to eat cold through the rest of it, i do take a multivitamin each day though.

And yes was horrible working in the sun, but all for the money at the moment really.

9.30am - get up - exercise class, again take part in different circuits.

11am - Bowl of porridge + green tea

12pm - train - Legs/Back/Biceps
Wasn't ideal as only had a short time due to training partner neeeding to leave earlier (I had car so couldnt stay so slightly shorter than normal - missed lat pull down + preacher curls.

Leg press
1x10 (130kg)
2x10 (150kg)

Hamstring curl
3x10 (75kg/lbs - not sure if it is kg or lbs)

Calf raise
3x10 (120kg) - am improving on this well and gone up 10kg each week so happy with it.

Deadlift
2x8 (100kg)
1x6 (100kg) - couldnt get anymore

Bent over row
1x8 (60kg)
1x8 (50kg)
1x8 (45kg)
Strength was gradually depleting

Seated row
3x10 (120lb)

Hammer curl
2x10 (17kg)
1x7 (17kg) dropped to 12.5kg for another 5reps.

Was fairly knackered, probably down to lack of rest between training and exercise class.

Size-on drank throughout.

Followed by 50g whey + 40g maltodextrin

1.30pm - Ham + cucumber sandwhich + MP flapjack + green tea.

Just recovering again for the rest of the day before another night out

Long session there lad.

Cucumber

OFFICIAL CHEAPUKSUPPLEMENTS.COM REPRESENTATIVE

yeah was still pretty long mate, but not as long as id have liked it to be ideally would have liked a couple more exercises but time was against us so left it.

As for cucumber, is lovely, goes with pretty much anything and is good for you, one of my favorite fruits.

4pm - Turkey steak.

6pm - FIsh pie + Brocolli + green tea

Still inted on going out so will get a chicken shish at some point if possible and try to keep the drinking slightly down today if possible but rarely happens that way.

6am - get up (2hours sleep) - exercise class - didnt join in today though!

7.30am - Porridge + green tea + protein shake.

3hours sleep

11am - Turkey breast          

12.30pm - MP flapjack

1pm - train - Chest/Shoulders/Triceps

Bench press
1x10 (70kg)
2x8 (80kg)
1x7 (80kg)

Incline press - used proper incline press today, never really have due to not helping my shoulders but was fine today so trying to carry it on.
1x10 (30kg)
3x8 (60kg)

Chest Flyes
1x10 (12.5kg)
2x10 (15kg)

Shoulder press
3x8 (25kg dumbbells) - Improved lift so happy.

Rear delt raise supersetted with front raise
3x8 (10kg) of each - another improved lift going heavier than normal.

Skull crushers supersetted with close grip bench
1x8 (40kg) - 8of each
1x7 (40kg) - 7of each
1x6 (40kg) - 6of each

Size-on drank through-out was pretty knackered going through but lack of sleep contributed most likely.

Followed by 50g whey + 40g maltodextrin

3pm - Turkey Breast

4pm - Bowl Muesli

Again resting for most of the day as got another evening out, really not doing me any good but is generally a good laugh so go with it, worst thing is never take a protein shake before bed after a night out as makes me feel sick! - Fortunately however I dont have to get up in the morning at all.

Bit of a social butterfly arn't ya

Make the most of it while you can to be honest. Are you caning the alcohol when your out? Spirits and diet mixers all the way!

Jimbo

yeah mate mainly am going on the spirits, always offers on those too so not all that bad (not good though!)

Am probably on beers tonight though.

5pm - Muesli

7pm - Tin tuna - 6pieces scampi - 1whole boiled egg + 2slices pizza (random food of what was left)

8.15pm - Turkey Breast.

Off out now anyway, can look forwards to a lye in come morning at least though.

in at 4.

12pm - get up - porridge + green tea + protein shake

2pm - MP flapjack

4pm - Turkey breast

6pm - turkey breast

8pm - chicken chowmein with veg stir fry.

Very basic diet as always!
Missed pre bed protein shake due to staying at my dads.

6am - get up - Exercsie class

7.30am - Jordans country crisp + green tea + protein shake.

Got gym later on for legs/back/biceps and feeeling quite rested for it so should get a good session although training partner is away, and possibly out again tonight though, depends on wether person im meeting is working late or not.

10am - Turkey Breast

Cycle to gym - the cycle took so much out of my legs (cycling into the wind and cycle at gear21 that couldnt bare doing legs today)

Train - Back/Biceps
size-on drank throughout

Deadlift
1x10 (60kg)
3x7 (100kg)

Bent over row
3x10 (60kg)

Inverted row
3x10 (bodyweight - never done these before but can be pretty tough using an as wide grip as possible)

Seated row
3x10 (120lbs)

Decline crunch
2x20 (bodyweight)

Barbell curl
3x10 (35kg)

Single arm cable curls
3x10 (40lb)

Was absolutely ****ed to say the least glad i missed legs, and the cycle home (largely uphill was a real killer)
50gwhey + 40g maltodextrin dircetly after workout.

12pm - MP flapjack

Having a rest, amy do for rest of the night, as i said depends on wether person im going out with is working or not to depend wether im out.

2pm - Bowl of muesli

2.30pm - Turkey breast + green tea

4pm - Bowl muesli

5pm - Protein shake

5.30pm - 6.30pm - Exercise class - too tired to do exercises myself today!

7pm - 2 whole eggs + 2whites - scrambled.

Am off out at 8, although not actually drinking tonight so will take an MP flapjack to eat at my mates and get a chicken shish whilst out, although unfortunately not going out with first intended person!

12pm - get up - bowl porridge + green tea + protein shake

1pm - cycle to gym (25mins)
TRAIN - Chest/Shoulders/Triceps
Bench
1x10 (60kg)
3x8 (80kg)

Incline
1x10 (80kg)
2x9 (80kg)

Cable crossover
3x10 (30lb - think it lbs, could be kg though)

Dips
1x8 (bodyweight)

Standing shoulder press (dumbell)
3x9 (17.5kg)

Lat raise supersetted with front raise
3x8 (10kg) for both

Skull crushers supersetted with close grip bench
1x8 (40kg) for both
1x7 (40kg) for both
1x5 (40kg) for both

Size-on drank through-out.
Followed by 50g whey + 40g maltodextrin
Was pretty shattered, staying out till half 4 thursday night/this morning probably didnt help that fact though.

Cycle back (25mins)

3pm - MP flapjack + green tea

4.30pm - tin tuna

Am out again tonigh (4times this week, too hectic really) but off drinking again so will just eat every now and again, well thats the plan!

6.30pm - Tuna + Tomato with pasta