Workout 1 - 13/03/2010
bench press - 60kg - 12 / 70kg - 8 / 75kg - 7 +3 -5kg
military press - 40kg - 12 / 45kg - 8 / 50kg - 7
lateral raises - 5kg - 12 +3 - 2.5kg / 7.5kg - 8 / 6kg - 6
tricep extension - 30kg - 12 / 35kg - 8 / 40kg - 8 +3
Workout 2 - 14/03/2010
Deadlifts - 100kgs - 20 +8 / 8
shrugs - 70kgs - 12 / 80kgs 8 /85kgs - 8 +2
decline situps - 5kgs - 12 / 7.5kgs - 8 / 10kgs - 10 +4
just woke up, so hungry, had egg protein shake, banana and four rounds of nutella and toast. Hungry all the bloody time. I wonder what its like for a 200 + competing bodybuilder it must be brutal eating. About to start
workout 3 soon, aiming for 12 pullups fingers crossed. Missed yesterday due to coming off nightshift, shouldnt have really but thought an extra 12 hours of recovery wouldnt do my body any harm.
Another 100kg olympic set is coming on thursday, going to be awesome putting more weight on the deadlift cant wait. Hope the squats improve tomorrow, if i get a minus again on the third set i will decrease the weight, suppose you cant win all the time. I also confirmed that my scales are working fine by using a professional one at a chemist. So i am now officially sitting in the mornings at 12 stone 3 pounds, 12 stone 5 at night, when i started training
two months ago i was 10 stone 7 pounds, the most i have ever been before this is 11 stone 3 pounds, when i was seventeen i was below 8 stone.
Cant wait until a years time, i hope to be squatting 130kgs on my first set range and deadlifting 170kgs. Imagine that, on my frame i would be a beast. I wonder if the latter is realistic.
Workout 3 - 16/03/2010
Pullups bw - 12 +1 / Pulldowns - 55kgs - 12 / 65kgs - 8 / 70kgs - 7 +2
BB rows - 60kgs - 12 - 65kgs - 8 / 70kgs - 7 +1 +5kgs / 80kg - 1
BB curls - 40kgs - 12 – +5kgs / 40kgs - 8 / 40kgs - 6 – -5kgs
Making some good progress in places here man, keep it up!
Workout 4 - 17/03/2010
Full squat - 80kg - 12 / 90kg - 8 / 100kg - 4 +1
calve raises - 100kg- 12 - 8 - 12 +4
hanging leg raises bw - 15 / 15 / 19 +4
Workout 1 - 22/03/2010
bench press - 60kg - 12 / 70kg - 8 / 80kg - 4 -3 +5kg
military press - 40kg - 12 / 45kg - 8 / 52.5kg - 7 – +2.5kg
lateral raises - 5kg - 12 / 7.5kg - 8 / 7.5kgs - 6 – +2.5kgs / 10kgs - 4
tricep extension - 30kg - 12 / 35kg - 8 / 45kg - 5 -3 +5kg
Workout 2 - 23/03/2010
Deadlifts - 104kgs - 12 / 114kgs - 8 / 124kgs - 6 / 134kgs - 1
decline situps - 10kgs - 12 – +5kgs / 10kgs - 12 +4 +2.5kgs / 10kgs - 12 +2
scrapped shrugs as i dont have much time today. felt hoofing with the extra
weight for the deadlifts.
I’m sure if you can rep 104 for 12, then 124 for 6, you could drop the reps so you’re working in the 4-6 range and lift heavier weight than 134KG.
Just an idea 
My body cant keep up with training everyday now, so i am going to revert back to three days a week now. I will continue with workout 4 tomorrow and then revise 3 new workouts.
Workout 4 - 25/03/2010
Full squat - 80kg - 12 / 90kg - 8 / 100kg - 6 +2
calve raises - 110kg- 12 - 12 - 12 +10kgs
hanging leg raises bw - 15 / 15 / 15 -4
I just got a batch of creatine monohydrate, l glutamine, fructose, maltodrextin & whey protein powder.
Whey protein powder mixed with 2-3 eggs & milk
Creatine monohydrate mixed with l glutamine & fructose
maltodrextin for before training & fructose for after training
Hopefully this extra help speeds up recovery
I am also cooking in bulk now, all my meals are prepared in advance for 10 - 15 days
& is all homemade with no rip off jars.
chilli con carne
celery
carrots
garlic
onions
birds eye chillis
fresh thyme
fresh basil
bay leaves
kidney beans
tomatoes
dried mixed herbs
cayene
mince
served with rice
sausage stew
carrots
onions
beef stock
oxo cubes
pork sausages
potatoes
2 chicken sandwiches
whole chickens stripped
lettuce
tomato
mayo
chicken
bread
The rest of my meals is 2 egg protein shakes, Porridge & alpen mixed with milk.
I am not sure how much calories & protein is available in the above
but i think it is sufficient for me to progress. I am now 12st 7-8lbs
in the morning, starting weight 10st 7lbs.
Workout 1 - 27/03/2010
bench press - 65kg - 12 – +5kg / 70kg - 8 / 80kg - 6 +2 /100kg fail
miltary press - 40kg - 12 / 45kg - 8 / 50kg - 8 +1 -2.5kg
lateral raises - 6kg - 12 – +1kg / 8.5kg - 8 – +1kg/ 10kgs - 6 +2
tricep extension - 30kg - 12 / 40kg - 8 – +5kg / 45kg - 5
Workout 2 - 29/03/2010
Deadlifts - 74kgs / 8 / 94kgs - 6 / 114kgs - 3 / 144kgs - 3 / 154kgs - 1
shrugs - 74kgs - 12 – +4kgs / 84kgs 8 – +4kgs /94kgs - 6 -2 +9kgs
decline situps - 10kgs - 12 / 15kgs - 12 – +5kgs / 15kgs - 12 – +5kgs
Workout with friend - 30/03/2010
Barbell curls - 30kg - 6 / 35kg - 6 / 40kg - 6 / 45kg - 6
hammer curls - 10kg - 8 - 8 / 15kg - 8 - 8
concentrate curls - 20kg - Right arm 4, left arm 3
close grip bench press - 50kg - 8 / 60kg - 6 / 70kg - 3 / 80kg - 4
dips bw - 10 - 10 - 13
workout 4 - 31/03/2010
full squat - 50kg - 12 / 60kg - 6 / 70kg - 6 / 80kg - 6 / 90kg - 3 / 100kg - 9 +3 / 110kg - 3 +10kg
calve raises - 120kg - 12 - 12 - 12 +10kg all
I took a friends advice and warmed up on my first exericise instead of going straight into it.
My legs usually feel stiff but not tonight & i feel like this is why i had a sticking point
with the full squat. Hopefully the gains continue to come. Living the dream. I feel good tonight.
Time to eat.
Workout 2 - 03/04/2010
Deadlifts - 74kgs / 12 +4 / 94kgs - 6 / 114kgs - 8 +5 / 124kgs - 6 / 134kgs - 6
shrugs - 74kgs - 12 / 84kgs 8 /99kgs - 6 – +5kgs
decline situps - 15kgs - 16 +4 +5kgs / 15kgs - 16 +4 / 15kgs - 16 +4
A picture of me two years ago. I was 9st 71bs approx. Was taken as i started training again, only lasted a month though then i hit a personal obstacle which took quite a while to sort out.
July 2008
Standard barbell
benchpress - 51.5kgs - 10 reps
military press - 36.5kgs - 10-12 reps
deadlift - 90kgs - 10 reps
full squat - 50kgs - 10reps
1month later i had put on a stone and a half and went up quite alot on the exercises.
Memories, then i didnt have the luxury of a power rack though and food wasnt as abundant.
I would rather forget about back then but for my training log it holds quite a powerful
image. I had a training log then on dr dardens site, some very kind people there but
i dont think its the quickest principle for a young person like myself to get massive
as fast as possible.
A long way to go before i will be happy with my strength.
Workout 3 - 05/04/2010
Pulldowns - 30kgs - 12 / 40kg - 12 / /55kgs - 12 / 65kgs - 8 / 75kgs - 7 – +5kg / 80kg - 2 +5kg
BB rows - 60kgs - 12 - 65kgs - 8 / 69kgs - 8 +1 -1kg / 79kg - 3 +2 -1kg
BB curls - 40kgs - 12 / 40kgs - 8 / 40kgs - 12 +6 / 50kg - 3
workout 4 - 06/04/2010
full squat - 50kg - 12 / / 70kg - 6 / 80kg - 3/ 90kg - 12 +9 / 100kg - 8 -1 / 110kg - 3
calve raises - 120kg - 12 - 12 / 130kg - 12 – +10kg
Felt good today, squat is going steadily up and form is getting better. Apologies for the
edits, i end up making a typo or equivalent as i update straight after training, mind
isnt with it sometimes after.