randam pose
also took some measurements.
bicep: 17.5 inch
calve: 19inch
leg/thigh: 29.5 inch
My lovely gym. that I pretty much solely use! its good to be back.
Different angle… its got everything I need. bench, rack, 2 bars, dumbells, cable machine, threadmill and rowing machine. the rest of the stuff doesnt work…
.
30th june
0800 Wake up
0815 Meal 1
2 scoops of protein
5g of creatine
2 HOT-ROX
2 norateen
multi vit
0900 gym:
Concept 2 rower - 1k on highest resistance
Bench 80kg 5x5
supersetted with
Bent row 80kg 5x5
Flys 17.5kg dumbells 5x5
supersetted with
Bent Flys 22.5 kg dumbells 5x5
Incline Bench 30kg Dumbells 5x5
supersetted with
Bench Pull ups. 5x5 BW -
(Basically lying flat and) pivoting on heels and pulling my self up till my chest hits the bar)
Close Grip bench 65kg 5x5
supersetted with
Bicep Barbell curls 45kg 5x5
Inverted Press ups with press up handles 5x5 BW
supersetted with
Lateral pull downs 65kg 5x5
Tricep Kickbacks 20kg plate 5x10
supersetted with
Stability ball situps + throwing the 5kg medicine ball as high againt the walln as possible. 5x10
strict 30secs rest between supersets!
Concept 2 rower - 30secs flat out 30 secs rest. 3 min. highest resistence. 600m
I puked after this session was finished. Went through the pain barrier a few times. ive also started shutting the outside shutter door in the gym and thus making it really hot and humid inside the gym.
10.30 Meal 2 PWO. 2 scoops of protein in water
12.30 Meal 3:
Lettuce
1 red onions
1 spring onion
tin of tuna
salad cream
16.00 Meal 4
2 Scoops of protein with water
18.00 Meal 5:
1 Pork Chop
mixed peppers
mushrooms
onion
carrot
garlic
spring onion
salt
pepper
chinese seasoning
20.00 GYM.
went back into the gym to spot a mate who did the exact same session as above.
i practised all the olympic movements using 30kg while he rested.
2100 Meal 6
150g peanuts
cup of tea
22.30 BED!!! ive got a 19mile cycle tomorrow. 
this is me just before i got onto the rowing machine. completly FUCKED! i got a nose bleed while doing incline bench and then puked after the rowing. GREAT SESSION!
01.07.08
11.30 Wake up
ive got awful sore DOMS today and im feeling pretty zonked. 19miles on the bike should be fun… :S
12.00 Meal 1
6 boiled eggs
butter
salt
Ham
2 wholegrain poppe seed bagels
2 HOT-ROX
2 Norateen
multivit
14.00-1500 10 mile cycle. ALL uphill, 1 long climb.
15.30 Meal 2
Protein Shake
Banana
2 HOT-ROX
2 Fishoil
1600-20.30 Working at the gym + 2 hours of cleaning floors
21.00 Meal 3
Prawns
Lettuce
Tomatoes
Mayo
Chili
Peanuts
23.00-02.00
4 cans of beer
numerous joints
I can see some real serious changes there! Keep working at it!
r u actually serious? i cant… 
which is why im throwing in some cycling and more HIIT.
since i took the photos ive been pretty angry, so ive hit the gym really hard. cut my rest periods and i am now going to super set EVERYthing together… 1 hour of hell a day!
i trained so hard on sunday and monday that i puked after both sessions.
But thanks for stopping by.
Scott
2/7/08
10.00 Wakeup
-on mates sofa with some girl… :S
10.15 Meal 1
2 slices of left over double meat pizza
12.45 Meal 2
Protein Shake
5g of creatine
13.00-15.30 Sleeping in my bed
15.30
2 HOT-ROX
2 norateen
multivit
Fishoil
16.00-20.00 Work
20.30 Meal 3
Ommellete:
4 Whole Eggs
Mince
Tomato
Cheese
Wuster Sauce
Spice
21.00 Gym WAS FUCKING LOCKED!
23.00 Meal 4
Protein Shake
4 fish oil
4 Z12 (not really feeling any effects)
Tblspn Peanut Butter
00.45 BED
03/07/08
8.30am Wake up
8.45am
2 HOT-ROX
2 norateen
multivit
9.15am Gym:
Standing Shoulder Dumbbell Press
3x5 27.5kg dumbbells
Seated Shoulder Dumbbell Press
3x5 27.5kg Dumbbells
KILLERS CIRCUIT:
Smith Machine shrugs
3x5 120kg
supersetted with
Front Raise
3x5 12kg Dumbbells
supersetted with
Lateral Raise
3x5 12 kg Dumbbells
Single Arm Cable Shoulder pulls…
2x5 from high pully 20kg
2x5 from low pulley 20kg
Upright row (on cable machine)
5x5 70kg
One hand cable row
5x5 70kg
Shoulder/tricep throws (on cable machine)
5x5 55kg
Reverse Shoulder/tricep throws (on cable machine)
5x5 55kg
Shoulder Pull Down
5x5 70kg
Close Grip Chin/Pull ups
2x5 40kg on knee support thing
10.30 Meal 1
PWO 2 Scoops Protein
5g Creatine
12.15 Meal 2
2 tins of tuna
lettuce
1 tomato
1 onion
salad cream
salt
16.30 Meal 3
Protein Shake
2 HOT-ROX
1 norateen
19.30 Meal 4
Omellete:
4 whole eggs
Mince
1/2 onion
carrot
lunch ham
lunch turkey
cheese
seasoning
mayo
22.30 Meal 5
Protein shake
Fishoil
Zinc+magnesium Tablets
09.30 wakeup
09.45
2 HOT-ROX
2 norateen
multivit
10.10 Meal 1
Small portion of porridge
10.30 Gym
Smith Machine Squat
5x5 110kg
Smith Machine hack squat (standing on aerobic step)
5x5 100kg
Smith Machine Romanian Deadlift
5x5 90kg
Bulgarian Split Squats
5x5 15kg Dumbbells
supersetted with
Step ups
5x5 15kg Dumbbells
Leg Extension
5x5 110kg
Leg Curl
3x5 55kg
I FUCKING HATE COMMERCIAL COUNCIL GYMS. I GOT FLACK FROM NUMEROUS PEOPLE TODAY ABOUT SQUATING TO PARALLEL AND DOING DEADLIFTS. ONE FUCKTARD IN PARTICULAR REALLY PISSED ME OFF!!
11.45 Meal 2
PWO 2 scoops of protein
5g creatine
13.00 Meal 3
2 tins of tuna
salad cream
(mix and eat)
15.00 Meal 4
2 tblspoons of peanut butter
2 HOT-ROX
1 norateen
fishoil
17.00 Meal5
tblspoon peanut butter
19.00 Meal 6
4 chicken fillets
4 whole eggs scrambled
salad cream
21.00 Meal 7
100g Peanuts
check ur weight everysix weeks keep a diary to track progress. then post up sum new pics for us and show us wht ur made of
5/6/08
9.45 Wakeup
10.00
2 HRX
2 Norateen
Multivit
10.15 MEAL 1
Small portion of porridge
10.30 GYM
Dumbbell Bench Press
3x5 30kg dumbbells
Incline dumbbell bench press
3x5 30kg dumbbells
Bent Single Arm Dumbbell Row
5x5 35kg dumbbell
Flys
5x5 15kg Dumbbells
supersetted with
Bent Lateral Raise
5x5 20kg Dumbbells
Close Grip Bench Press (Smith Machine)
5x5 60kg
Lateral Pull Down
5x5 60kg
11.45 MEAL 2
PWO 2 scoops of protein powder
13.00 MEAL 3
tin of tuna
mayo
13.00-16.00
Nibbling on 100g of cashew nuts
16.00 MEAL 4
Chicken Fillet Breast
Peppers
Red Onions
Mushrooms
Carrots
Seasonings
19.15 MEAL 5
2 1/4 pounder burgers
1 red onion
2 tomatoes
2 fried eggs
cheese
sweetcorn
tiny tiny portion of chips.
22.00 MEAL 6
200g cashewnuts