fozyspilgrims

When i started this thread about 5 months ago, i weighed about 76kg i am now sitting at just over 80kg with the same waist size. I tried to measure my chest but kept getting different measurements, my bi has gone up half an ince though. I am not naive enough to think that i have put on 4-5kg of lean muscle but i am happy my waist has stayed the same. I know my BF has probably gone up a bit.

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fozyspilgrims

Had an ok chest session today no progress really but it felt ok. I am looking forward to starting my new training program, when i get around to writing it.

:lift:

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winger

What are your goals mate?

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fozyspilgrims

My short term goal was/is to be able to bench my own body weight which at the time was 75kg which is now 80kg. And my long term goal is to bench 100kg. I know the goals probably aren't the best but at the time it seemed like a goal that i could set and espire to, rather than big arms or well muscled body which you cant really measure as you will always want more. And the logic was that if i can do these then my body will be in proportion as i am not just going to bench for months and do nothing else. Hope this makes sence.

:lift:

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fozyspilgrims

Small change to the diet:

An update on my diet:

07:15 Shake with Protein/Fine Scottish Oats/Creatine two egg whites and Peanut butter on toast.

08:30 Training

10:00 PWO shake WMS mixed with water followed 20 mins later by Protein shake with creatine.

13:00 Main meal

16:00 Protein shake

19:00 Shake with WMS and protein and two raw egg whites

10:00 Main meal

My main meals are usually either meat, tuna or egg based with salad. My wife works in a supermarket so she brings in alot of meats and cooked chickens for next to nothing at closing time, so i am eating quite alot of meats. My last two meals can be swapped it depends on what time my wife finishes work. Any thoughts welcome.

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fozyspilgrims

An update on my diet:

07:15 Shake with Protein/Fine Scottish Oats/Creatine two raw egg whites and Peanut butter on toast. Cod liver oil, Vit C, Calcium, Omega 3,6,9 tablets.

08:30 Training

10:00 PWO shake WMS mixed with water followed 20 mins later by Protein shake with creatine.

13:00 Main meal

16:00 Protein shake

19:00 Shake with WMS and protein and two raw egg whites

10:00 Main meal

My main meals are usually either meat, tuna or egg based with salad. My wife works in a supermarket so she brings in alot of meats and cooked chickens for next to nothing at closing time, so i am eating quite alot of meats. My last two meals can be swapped it depends on what time my wife finishes work. Any thoughts welcome.

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fozyspilgrims

I had a good chest session today felt strong and i have got my reps on BP back up to 8 with 70kg so i am pleased with that.

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winger

Post up your lifts my man.

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fozyspilgrims

Friday Shoulders and Legs

Olympic bar military press 3 x 10 30kg/40kg

Dumbbell front raise 3 x 10 15kg

Barbell upright row 35kg

Squat 3 x 10 40kg/50kg

:lift:

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winger

Nice fozy.

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fozyspilgrims

Cheers winger, i have very stiff legs this weekend, been missing alot of leg sessions so i am not used it. I want to stick to my training schedule for another couple of weeks without missing legs before i change to training legs 2-3 per week.

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fozyspilgrims

Monday Chest and Tri's

Bench Press 3 x 6 70kg/71kg

Incline Press 3 x 8 62.5kg/63.5kg

Dips 3 x 10,10,6

Rope Pull downs 3 x 10 very little rest 45kg/50kg

I finish off with machine flies 3-4 reps just to get a deep stretch.

10kg away from my short term goal of BP my body weight and 4 kg away from BP my body weight when i started.

:lift:

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fozyspilgrims

My weight is now up to 82kg. I will put my new lifts up in the next couple of days.

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winger

Good job Fozy. ;)

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fozyspilgrims

Monday Chest and Tri's

Bench Press 3 x 6 71kg

Incline Press 3 x 8 63.5kg

Dips 3 x 10,10,6/11,11,7

Rope Pull downs 3 x 10 very little rest 50kg

I finish off with machine flies 3-4 reps just to get a deep stretch.

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