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

You are lean as fook mate. Certainly do not need to worry too much about adding fat during the bulk. Prob could do with some more chest and back mass though.

Dog sitting job sounds like fun, theres quite a large market for it in Brighton. Would make a good jogging partner!

Jimbo

Looking good mate. Interesting journal

JimRat


You are lean as fook mate. Certainly do not need to worry too much about adding fat during the bulk. Prob could do with some more chest and back mass though.

Dog sitting job sounds like fun, theres quite a large market for it in Brighton. Would make a good jogging partner!

Jimbo

yeah defo on the chest and back, giving them a good pounding of late just find them a lot harder to develop than legs/shoulders/bis/tris which is slightly annoying but working them more and more, back pics aint great really, think i have a bit more than shown but maybe the pics show what they really are like so need to improve.

Cheers James also.

finished work at half 4 and had a pepsi and pack of crisps, awful i know but only food available from vendimg machines really so needed something.

5pm - Bowl of muesli + bowl of 3 weetabix.

7pm - Am planning on having a couple of large servings of lasagne with brocolli + carrots on side.

As normal weekend diet is pretty average but try to keep it half decent although use it more to cheat now.


@CK - yeah maybe am at around 12, not sure just had a guess of around 14 so stuck with that really!


And as for the dog sitting yeah could be good, way to earn a bit of extra money too and am pretty good with dogs so should suit me quite well for the time being, met the dog already and is very energetic, seems a cross between a staffy and a rotweiler but not exactly sure on the breed.

got another pic.
Not a great one and shows how i need to add to my back a bit, probably the hardest part i find to grow but gives me something to compare to.

9.30am - get up - protein shake in water.

10am - 400metres uphill as quickly as possible, walk back down and repeat 4times, was absolutely ****ed!

10.30 am - bowl of porridge + green tea.

11am - tin tuna

Planning on going to gym at 12ish for legs/back/biceps knackered though so may have to do a fairly light day, will update it later on if possible, is brothers birthday so probably going out for a meal.

did a weights session, was knackering especially after sprints earlier.

12pm - Train (Legs,Back,Biceps) - size-on drank throughout.

Squat
1x10 (70kg)
2x8 (100kg)
1x10 (70kg)

Hamstring curl
3x10 (60kg)

Calf raise
3x10 (100kg)

Deadlift
1x10 (80kg)
2x8 (90kg)
Hard work doing these on same day as squats but current plan is going well so sticking with it at moment.


Bent over row
1x10 (50kg)
2x10 (55kg)

Seated row (no kg weight plates)
1x10 (100lb)
2x9 (120lb)

Wide(ish) chin ups (bodyweight)
3x5

Barbell curls
3x10 (35kg)

Was absolutely dead by the end, had planned on doing some preacher curls too but was drained and finished were i did.

Followed directly with 50g whey + 40g maltodextrin.

Side note- popped to some girls house to have a chat to see if she wanted to meet again but was out so left a note as lost her phone number lol so hopefully she will text back. (those who saw my thread a couple of weeks ago will know why this is in here lol!)

2pm - get home - sausage + cucumber + tomato baguette with green tea (not great on the sausages but my nan was round and had cooked them so felt rude to object + they are lovely anyway and have some protein anyway!)

Will update on diet later as should get on at some point, but just resting now as am shattered.

That sprinting sounds punishing lad, id imagine your fcuked after it, especially following it up with squats and deadlifts on the same day.

OFFICIAL CHEAPUKSUPPLEMENTS.COM REPRESENTATIVE

I was indeed lol absolutely ****ed and just resting and taking in food!

5pm - MP flapjack - just had these delivered, taste very good pretty happy with them.

Fook you do go for it mate!

crying freeman


Fook you do go for it mate!

well got a fair bit of spare time at the moment, only working part time just split up from relationship so got most of the days (monday-friday) free so giving it a good go.

8pm - dinner - paella - loads of rice, chicken, seafood, veg etc etc followed by a piece of victoria sponge (brothers birthday had to be done) and 2 cups of green tea.

Feeling a fair bit more relaxed after earlier training ready to go for chest/shoulders/tris tomorrow!

ps - no luck on getting anything from that girl..wasnt really expecting it but thought is worth a punt.

So may sound silly, but is your job a fitness instructor? sorry if you've already stated your job somewhere!

well am a qualified PT, but at the moment i just run a few exercise classes through the week along with part time work in sainsburys.

My idea is to enjoy a last summer then go for full time employment, hopefully in a gym as a PT but wouldnt be too fussed as just a fitness instructor to start with.

6.30am - Did a class this morning and ran 2miles myself, not at a very quick pace but still cardio non the less.

7.30am - Breakfast - porridge + green tea + protein shake (normal breakfast)

9am - TRAIN - chest, shoulders, triceps - size-on drank throughout.

Bench press
1x15 (50kg)
1x8 (80kg)
1x6 (85kg)
1x6 (80kg)

Incline press - (levered)
1x8 (80kg)
2x7 (80kg)

Cable crossover
3x10 (35lb - maybe kg but think its lbs)

Seated shoulder press
1x10 (20kg dumbbells)
1x8 (22.5kg dumbbells)
1x6 (22.5kg) 4 (20kg)

Lateral raises
3x10 (9kg)

Front raises
3x10 (9kg)

Skull crushers
1x10 (35kg)
2x9 (35kg)

Dips
3x10 (bodyweight)

followed by 50g whey + 40g maltodextrin.
Pretty tired after todays session, wasnt as ****ed as yesterday but still pushed hard!

11am - MP protein flapjack

12pm - 150 chicken breast

1.30pm - 50g chicken breast

3.30pm - chicken breast + half red pepper + tomato + rice

5.30pm - MP protein flapjack + 500ml semi-skimmed milk

Got my sister cooking for me at 8ish so not sure what ive got, but probably somethng along the lines of pasta + mozarella cheese, so nothing great but crammed in a fair bit of food already today.

As thought with dinner 8pm mozzarella cheese pasta had some tuna to start though and apple crumble for desert, was very nice although nutritionally not the best.

10.30pm - protein shake - off to bed ready for a run tomorrow morning, planning a fartlek session of around 30/40mins depending how my legs are, still killing from monday!

9am - get up - 30mins fartlek training, legs still pretty stiff from legs on monday so wasnt the easiest of runs but worked hard enough.

9.30am - porridge + green tea + protein shake

11.30am - turkey breast.

Just resting for the rest of the day got another couple of nights out over next few days so making use of time when not a lot else to do!

1.30 pm - 1tuna sandwhich + 1beef and cucumber sandwhich + green tea

3pm - Bowl of muesli + 200ml semi skimmed milk (drank seperately)

4.30pm - MP flapjack + green tea

Got sunburn from lying on the beach, killing now oh dear not too clever!

7pm - 3 burgers - from the butchers so decent meat, not full of crap in bread buns + green tea.

9pm - turkey breast

Planning on getting to bed around half 10 as got to be up at 6 so will take a protein shake just before that too.

Got legs/back/biceps tomorrow at the gym too, but legs are still killing hoping they'll of recovered by tomorrow but amy have to cut them out depending how i feel.

Them burgers are nice, but they always seem to fall apart on the BBQ!

yeah i know, which is a shame, just had them cooked in the grill but still lovely.

Update from today so far.

6am get up - teach fitness class, includes 2miles of steady state cardio with a few sprints and hills thrown in.

7.30am - bowl of porridge + green tea + protein shake

9.30am - turkey breast.

10.30am train - size-on drank through out and MP pulse before.
Didnt do as much as possible with legs today as still aching from monday but still got a couple of things in.

Leg press.
1x10 (130kg)
2x10 (160kg)
Think i could have done more but didnt want to push too far.

Calf raise
3x10 (110kg)

Deadlift
1x10 (90kg)
1x8 (100kg)
1x6(100kg)

Bent-over row
1x10 (60kg)
2x10 (55kg)

Seated row
3x10 (120lb) - never managed the 3 sets of 10 at this weight so definately happy with this (normally have to drop to 100lb)

Lat pull down
3x10 (50kg)

Hammer curls
3x12 (15kg)
did a 4th set of hammer curls as a drop set.
1x10 (15kg)
1x10 (12.5kg)
1x10 (10kg)
1x10 (7.5kg)

the 7.5kgs at the end felt like about 30kg, some bloke walking past gave me a funny look whilst struggling with 7.5kg which made me laugh to myself.

Followed directly by 50g whey + 40g maltodextrin.

12.45pm - MP protein flapjack

Got another class still to teach at 5.30pm as well as going out this evening clubbing so not ideal, but still always up for going out.




ps - just realised got 1111 reward points, nothing special just quite good.

1.30pm - 100g tuna + marmite sandwhich + green tea

3.30pm - turkey steak + green tea.

Feeling pretty recoeverd already from earlier training, which is good as should be out tonight and tomorrow and got an exercise class to teach in 2 hours plus another training session tomorrow!