robbiedont

If you just miss one rep then yeah, try adding weight, you need to figure out why you missed the rep though.

More sleep needed?

Eat more food?


Going up in 1kg's you should be able to pile it on though!

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fozyspilgrims

Thought that i would add some 3 month pictures i have taken them from exactly the same distance in the same place as my first pictures because i don't believe in using bigger pictures to try and make yourself look bigger in the newer pics. One thing that i realised though is that i have taken them at different settings, if they do come out big i appologise and i will retake them.

Attached Images

	front relaxed 3 months blacked out.JPG (33.3 KB, 171 views)
	Back 3 months blacked out.JPG (33.8 KB, 180 views)
	front tenced 3 months blacked out.JPG (34.6 KB, 184 views)

fozyspilgrims

I will retake the pic's and get them the same size as the first, i can hardly notice any difference at all but i am fairly happy with my strength gains and will keep pushing on to the 6 month pictures.

fozyspilgrims

It's now time to come off the creatine for a couple of weeks and i have decided that as i am off work for 2 weeks and then working away for a week that i will drop the protien as well. Hopefully i will get a bit of a boost when i go back on them, hopefully i will be adding some other supplements as well.

robbiedont

Drop protein!?


*confused*

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fozyspilgrims

With the traveling i think it will be easier not to take any supplements at all and just train. And then when i get back i will start on some new supplements and hopefully get a boost. I will still try and have a good diet.

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fozyspilgrims

Monday Chest and Tri's

Bench Press 3 x 10 65kg/67.5kg

Incline Press 3 x 10 58.5kg/60kg

Machine Fly's 3 x 10 63kg/70kg

Lying tricep extension 16kg/17.5kg

Rope Pull downs 45kg

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fozyspilgrims

I trained in the afternoon and felt suprisingly strong. I don't know if time of day makes much difference but i supprised myself. I am really happy with using 0.5kg weights and using progressive poungages. It feels like i am making progress everytime that i go to the gym.

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fozyspilgrims

Wednesday Back and Bi's

Pull ups Didn't do pull ups

Standing ez bar curl 3 x 10 33kg/34.5kg

Precher Curl 3 x 10 28kg/29.5kg

Lat pull downs 3 x 10 63kg/70kg

Seated cable row 3 x 10 56kg

Plate shrugs 3 x 20 25kg

I didn't have time for the pull ups and the gym was really busy, thinking of swapping them for rope hammer curls as i am not doing any sort of hammer exercise and my pull ups aren't improving:lift:

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fozyspilgrims

Monday Chest and Tri's

Bench Press 3 x 4 67.5kg/68.5kg

Incline Press 3 x 8 60kg/62.5kg

Machine Fly's 3 x 10 63kg/70kg

Lying tricep extension 17.5kg

Rope Pull downs 45kg

I went up in weight again in but felt really weak, last week i did sets of 8, i went up 1kg and struggled to 3-4 which was a bit disheartening, and i was thinking that when i go up to 70kg next week that i will probably stall a bit there and get to a mini plateau.

But after thinking about it last night i did 10 sets of best effort pull ups last night 5 sets overarm and 5 sets underarm and i am hoping that might of had an effect. I know that pull ups aren't heavy on chest and tri's but i am hoping that it would of made a difference. Since using my 0.5kg weights i have gone up a weight every week and it feels like i am making progress everytime i go into the gym, i hope that isn't about to end!!

Onwards and upwards:lift:

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fozyspilgrims

Wednesday Back and Bi's

Lat pull downs 6 x 10 70kg (2xnarrow, 2xnormal, 2xwide)

Seated cable row 2 x 10 56kg

Plate shrugs 2 x 20 25kg plates

Standing ez bar curl 3 x 10 34.5kg/38kg

Precher Curl 3 x 10 29.5kg/31.5kg

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fozyspilgrims

Changed around my back and bi's session slightly. I wasn't progressing on my under arm pull ups at all i can't seen to consistantly get over 10 perfect form so i think i might do a pull up session at home on a Saturday (hopefully it wont effect my chest and tri's on a monday). I have added over arm pull ups and i now start with back, with the lat pull downs i do 2 sets narrow grip 2 sets normal and 2 sets wide arm, but next time i will start with wide as the last sets were very differcult. I was very motivated in the gym after a meeting in work and managed to (partly by accident) add 3.5kg to bi curls and managed them ok.:lift:

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mookie

Curious mate is there a reson you don't deadlift? when i started out i didn't dead or squat and really regret it. Also why the high reps on the shrugs?

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fozyspilgrims

Never deadlifted before, wouldn't know how to. I have added legs to my routine and now squat, not very well though. High reps on the shrugs is a very good point, when i was doing them last night i was thinking that i am not working hard enough on them and i need to change from the 25kg plate to uping the weight and using the Olympic bar. Thanks for the comments very good points, its good to see that the stuff i was thinking about training is what others have picked up as well.

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robbiedont

START DEADLIFTING!


Its not that hard to pick up, I highly recommend the book Starting Strength by Mark Rippetoe, MANY pages on squats, dead lifts, over head presses & bench press.

All the essential lifts!

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