6th October
START OF THE QUEST FOR FAT LOSS AND DEFINITION
Starting Weight = 19 stone
0900 Wake up
0910 MEAL 1
whey/casein Shake
2 BCAA+
2 Fishoil
multi
2 tribulis
09.30-11.00 UNI
11.30 Gym
Bench
35kg DBs x5
37.5kg DBs 2x5
40kg DBs 2x5
Dips :D:D:D
6x5 BW. all deep dips.
Squat
60kg x5
100kg x5
105kg 2x5
Deadlift
100kg x5 speed
130kg x5
150kg x5
160kg x3
150kg x3
140kg x5
110kg x5 speed
13.00 Finish
13.10 MEAL 2 PWO
2 scoops whey
1 BCAA+
1 Fishoil
2 Tribulis
14.30 MEAL 3
Whey/Casein Shake
25g peanuts
16.30 MEAL 4
Whey/Casein Shake
18.30 MEAL 5
Whey/Casein Shake
22.30 MEAL 6
Casein Shake
2 BCAA+
2 Fishoil
7th October.
0800 WAKE UP
08.10 MEAL 1
whey/casein shake
2 BCAA+
2 Fishoil
multi
2 tribulis
0900 - 1700 UNI 
15.30 MEAL 2
whey/casein Shake
17.30 MEAL 3
whey/casein shake
1 BCAA+
1 Fishoil
2 tribulis
19.00 MEAL 4
whey/casein shake
20.45 MEAL 5
Casein Shake
Snacks: 100g of cashew nuts. nibbled all day.
23.30 MEAL 6
casein Shake
2 BCAA+
2 Fishoil
00.00 BED
8th October
08.00 Wake up
08.15 MEAL 1
whey/casein Shake
2 BCAA+
2 Fishoil
multi
2 tribulis
09.45 GYM
Bent Row
5x5 75kg
supersetted with*
3x3 Chin ups BW
Deadlift:
100kg x5
130kg x5
140kg 2x5
130kg 2x5
100kg x5
Push Press
65kg 3x5
Shrugs
100kg 3x5
Barbell Bicep Curl
3x5 40kg
**supersetted with
Straight Arms Pull Down
3x5 (Level 5… still dont know what each level weighs)
10.45 Finish. (I timed myself exactly.)
10.50 PWO MEAL 2
whey shake
1 BCAA+
1 Fishoil
2 tribulis
11.30 MEAL 3
Whey/Casein Shake
15.00 MEAL 4
whey/casein Shake
16.30 MEAL 5
whey/casein shake
2 BCAA+
2 fishoil
17.00-2030 Working
21.000 MEAL 6
Casein Shake
23.00 MEAL 7
Casein Shake
2 BCAA+
2 Fishoil
13th October
09.30 WAKE up
9.45 MEAL 1
whey/casein Shake
2 BCAA
2 Fishoil
multi
2 tribulis
11.00-12.00 Uni
12.30 GYM
Dumbell Bench
35kg DBs x5
37.5kg DBs x5
Bench
80kg x5
90kg x5
100kg x1
90kg x5
Close Grip Bench
70kg 5x5
Dips
BW 3x5
Deadlift
60kg x8
110kg x5
130kg x5
130kg x5
13.30 PWO MEAL 2
whey shake
1 BCAA
1 Fishoil
2 tribulis
just woken up from a rather drunken weekend that may have involved some weed aswell. it was our flat warming and it seemed to literally go on for days.
im sure i fucked up my diet and i defo didnt train.
but what would life be without second chances?!
Back to the grind today… aiming for perfection until my bday on 27th october.
alright! its been a while!? 
was skimming thru the posts progress pics lookin good!
how u gettin on? i think u need a reprimanding get u on the straight and narrow lol
im good… just hovering on 19 stone atm. need to get my diet on an even keel again after a little blip. but my strength is well up.
lifted 100kg for 2 reps the other day after doing sets of 5.
squats up but DL seems to be down slightly for some reason.
tomorrow is the first meeting of the new power and strength club so shud get a good training partner out of it.
15th October
13.00 Wake up
13.30 MEAL 1
Whey/Casein Shake
3 BCAA+
3 Fishoil
multi
3 TRibulis
15.30 MEAL 2
Whey/Casein Shake
1 BCAA
1 Fishoil
16.00-1800 Power and Strength Club
Form was accessed on three key movements.
Squat, Overhead Press and Stiff Legged Deadlifts.
Overhead Press
40kg x12
60kg x12
70kg x11
Stiff Legged Deads
80kg x12
90kg 2x12
Squats
60kg x12
70kg x12
70kg x20
Good bunch of guys and looking forward to next week.
18.15 PWO MEAL 3
whey shake
2 BCAA
2 Fishoil
2 Tribulis
1900 MEAL 4
Whey/Casein Shake
2045 MEAL 5
Whey/casein Shake
2100-2300 Open Mic Night
23.30 MEAL 6
Casein Shake
2 BCAA
2 Fishoil
00.00 BED
0900 Wakeup
09.10 MEAL One
whey/casein shake
2 BCAA
2 Fishoil
multi
2 tribulis
(ive started getting fiarly bad achne… think this might be related to the tribulis, does this mean it is working or not working or just a mild side effect?)
12.10pm MEAL 2
whey/casein shake
25g peanuts
14.00pm MEAL 3
whey/casein shake
3 BCAA
3 Fishoil
2 tribulis
15.00pm MEAL 4
Burger, chips and salad
18.30pm 1 x 275ml bottle of beer
19.30 MEAL 5
whey/casein shake
2000-2300 Working
23.30 50g MEAL 6
50g cashew nuts
00.30 BED
17th October
10.00 Wake up
10.15 MEAL 1
whey/casein shake
2 BCAA
2 Fishoil
2 Tribulis
multi
11.00-12.00 UNI
12.00 MEAL 2
Chicken Club
16.00 MEAL 3
whey/casein shake
1 BCAA
1 Fishoil
2 tribulis
Ive been injured. on tuesday i tore the ligaments in my left ankle while in a clu with my sister and her mates.
today is the first day ive been able to walk on it.
heading back to the gym tomorrow.
sorry i havnt been keeping a tight log as of late. ive been very busy with work and uni.
should be back to old times soon.
Scott
happy bday to me!
all u can eat chinese here i come! :D:D
Pulled a Deadlift PB tonight.
i hit 210kg
before it i had hit 180 for 3, 190 for 2, 200 for 1 and then 210. got 220 half way up.
i havnt deadlifted with a bar properly since july so im stoked with that.
used a texas bar for the first time, tore my hands to shreds but it was awesome.
Well done on the PB Scott. How’s y’er back today?
just back from the gym. weighed in at 120kg
benching:
80kg 3x5
90kg x5
100kg x3
110kg x0 Missed it. got it half way up and then my left arm came down and spotter grabbed bar. think ill have it next week.
95kg x5
feeling strong as fuck these past few days. BCAAs are really working. gonna buy somemore and up my dose by half. 
been following a lazy version of the VDiet.
basically its all shakes except my first meal after a session which is something like 50g cashew nuts or a meaty sandwich.
ankle felt ok today squating. still havnt got the full range of motion.
100kg x5
120kg 2x5
110kg x5
high box stop and gos
140kg x5
120kg x8
90kg x20
hopeing to get to about 105-110 or below for the uni comp in december.
targets are now:
bench 120kg+
squat 160kg+
DL 225kg+
thats a total of 405kg which id be very happy with.
comp in march i want to be 100kg and putting up 430-450kg
Scott
[quote]thosebananas wrote:
just back from the gym. weighed in at 120kg
benching:
80kg 3x5
90kg x5
100kg x3
110kg x0 Missed it. got it half way up and then my left arm came down and spotter grabbed bar. think ill have it next week.
95kg x5
feeling strong as fuck these past few days. BCAAs are really working. gonna buy somemore and up my dose by half.
been following a lazy version of the VDiet.
basically its all shakes except my first meal after a session which is something like 50g cashew nuts or a meaty sandwich.
ankle felt ok today squating. still havnt got the full range of motion.
100kg x5
120kg 2x5
110kg x5
high box stop and gos
140kg x5
120kg x8
90kg x20
hopeing to get to about 105-110 or below for the uni comp in december.
targets are now:
bench 120kg+
squat 160kg+
DL 225kg+
thats a total of 405kg which id be very happy with.
comp in march i want to be 100kg and putting up 430-450kg
Scott
[/quote]
Looks like pretty good goals to have Scott. You will miss the mechanical advantage of a bigger belly on the compound movements but I think, with intense work, you should be able to compensate AND you’ll look better for it for certain.
Looking forward to seeing your progress. Good luck!!
y will i miss the bigger belly on the compound movements?
btw the benching is with no arch or anything… im going to start to learn that next wednesday. arch and retracting my shoulders should add some weight… right?
Scott
[quote]thosebananas wrote:
y will i miss the bigger belly on the compound movements?
btw the benching is with no arch or anything… im going to start to learn that next wednesday. arch and retracting my shoulders should add some weight… right?
Scott[/quote]
Dave Tate talks a lot about this. Here’s an example but I’ve read others
http://www.elitefts.com/documents/body_weight_leverage.htm
I’m currently training a guy who only started weights at the start of this year. He weighed over 125k and could squat 180k after only 4 weeks. He is now down to 112k and can’t squat as heavy. This is due in part to heavy dieting and not being able to train as often at the minute (he’s in his fourth year of a medical degree and is based in Newry through the week). Personally I’ve found it more with squats and deadlifts than bench but I got all my PBs when I was nearer 17 stone. I reckon if I went back up to 17 (or more) I’d blow my old PBs away but I’ve different goals now.
You should always retract your shoulders for shoulder stability along with better activation of the chest. The arching of the back is optional but you’ll certainly lift heavier when you master it. I would also suggest you practice pushing with your feet so you feel your traps pushing hard against the bench. Finally, if you learn to really grip the bar as HARD as you can, along with the other suggestions, you will be capable of lifting a LOT more weight.
Hope this helps…
cheers for the info. ill look into it.
today i did:
straight arm pulls downs 5x5
seated row 5x5
did these while waiting on the platform to open up. then:
Overhead press
60kgx5
70kgx5
75kgx5
80kgx5
82.5kgx4
85kg 2x3
really happy with the 85kg. i hit bench hard yesterday and my triceps where not fresh at all. and i squated so my legs where sore 100kg when fresh next week
Power shrugs from above knee.
110kg x5
130kg x5
150kg x5
170kg 2x5
no straps, full extension onto toes and full shrug
then i did some snatch and clean and jerk technique complexs with just the bar.
5 sets of snatch into 5 sets of C+J.
then some overhead squats.
good session.
Scott
overheads:
60x5
70x5
80x5
85x5
90 2x3
95 x0
Bench
60x5
80x5
90 2x5
100 x3
Tricep Press downs
80lbs 4x8
Dead hangs
2x30 sec
DB hammer Curls
22.5kg DBs 5x10
no gym tomorrow.
back and probably DeadLift on wednesday then thursday and friday are up for debate.
hopefully get on cleans and shrugs session in and maybe another squat session this week as it needs the most work.
Scott