My Progress Journal - UK-Muscle Body Building Community

Robbyg · 17-03-2008, 08:59 PM

Well thought id start a journal on here with some pictures to to see my progress over the next 12 weeks .
Well my stats are :
Age 34
5ft11
Bf 13%
Arms 16.5 "
Waist 32 "
Chest 42.5 "
Thigh 23 "
Calfs 16 "

Diet
Morning 8am 24g Protein 80g fine oats Banana l/glutamine Creatine
10:30 300g cottage cheese 6 crackers and 1 spoon of peanut butter.
Lunch 200g turkey of Salmon or chicken Rice Brown cupfull or pasta wholewheat Salad or veg 70g
2:30 Protein Shake and Wms Banana
3:15W/O l/glutamine 3g Bcaas Nos
4:30 Pwo Shake 40g Protein Baccs Wms 70g l/glutamine
5:30-6 200g chicken Turkey Sweet potato mash 80g of veg
7:30 Protein 24g and Nuts 30g
9:30 40g Casein Protein
Bed

Training
Monday
Chest/Tri
Bench press
1x 10 40kg 1x8 80kg 4x100kg this might change
Incline bench
1x 50kgx10 1x70kgx8 3x80kgx6-8
Db Decline
1x20kgx10 3x34kgx8
Flys cable 2sets light cool down
Tri
Kickbacks
1x16kgx10 3x26x8
One arm Tri Extensions
1x14kgx10 3x18x8
Dips
10kg 3x10 full
3x10kgx10 Partial reps to get lower Tri
Tues/Thurs/Sat
35Mins Hiit
Abs
Decline Crunches 15kg 3xto failiure
Cable Crunches 3x25 60kg
decline leg raises 3x20
Twists decline 15kg 3sets failiure
Weds
Back/Bi's
Back
Pull up 3sets 10 reps perset
Bent over rows
1x30kgx10 1x50kg 3x70kgx8
Deadlifts
1x40x10 1x80x6-8 3x-120kg 2-6
Sometimes i do good mornings
Bi's
Barbell Curls
1x20kgx10 3x40kg6-10
Dbs Alt curls 1x14kgx10 3x20kg8-10
Single arm Hammers 14kgx3x6-8
Fri Legs/Shoulders
Squats
1x40kg10 1x60x8 3x100kg4-6
Straightleg Lifts OR Leg extensions
Calfs seated
1x40x10 1x80x8 2x110x8
Shoulders
Db press
1x20kg10 3x34kg6-8
Military press bar
1x30x8 3x45kg4-10 failiure
Standing lat raises 1x14kgx10 3x20kg6-10

Thats it any comments please do im here to learn

Pics below
http://img390.imageshack.us/my.php?i...ture451wy0.jpg

http://img390.imageshack.us/my.php?i...ture463tw3.jpg

http://img291.imageshack.us/my.php?i...ture455bb6.jpg

fozyspilgrims · 18-03-2008, 07:27 PM

Good luck mate, i will keep an eye on this see how you get on.

:lift:

Robbyg · 18-03-2008, 07:52 PM

Cheers mate bulking up at the moment taken sometime to get my body to adjust to the extra food but loving it

fozyspilgrims · 23-03-2008, 11:20 AM

How's the training going Robbyg?

Robbyg · 21-04-2008, 08:44 PM

Well my progress has been great and have really been pleased with it .
My Bp has gone up from 100kg to 120kg so im well happy with that Squats im now hitting 130kg down for 4 reps so coming along better now just adding 5ks per week . Bi,s only doing 6sets and a warm down and have seen some good growth they have filled out much better and looking solid .Still training Nat but lookingf to do my first cycle soon on some test e but just getting the most out of what i can do nat .

Lost Soul · 22-04-2008, 06:13 AM

Good luck my friend. With all dues respect I think your stats are a little wrong but you have a base to go from.
You could weed out some of the lesser work from your training and drop the HIIT work down a little to enable recovery

Robbyg · 22-04-2008, 10:07 AM

Stats as in ?

Lost Soul · 22-04-2008, 03:26 PM

Body fat and chest to waist ratio

Robbyg · 22-04-2008, 05:47 PM

What would you say my bf is ? they were check by dig calipers im def 32 waist and i measured my chest wrong its round the nipples to measure it and im 41.5 inches

Lost Soul · 23-04-2008, 11:16 AM

hard to 100% tell as people hold fat in different places but 16% is, still some to come off midsection and probably a stone OF FAT to get lean, 2 - 2.5 to get quite ripped

TH&S · 23-04-2008, 11:20 AM

Quote:

Originally Posted by Lost Soul

hard to 100% tell as people hold fat in different places but 16% is, still some to come off midsection and probably a stone OF FAT to get lean, 2 - 2.5 to get quite ripped

I think your maths are out bud...

2.5 stone = 35lbs fat

A 200lb guy @ 20% BF is only carrying 40lbs fat, which would place him at < 3% fat if he lost 2.5stone of fat...

Lost Soul · 23-04-2008, 11:26 AM

yes the latter is with water factored in, sorry it was not clear, you are right, it doesnt read well

TH&S · 23-04-2008, 11:29 AM

Quote:

Originally Posted by Lost Soul

yes the latter is with water factored in, sorry it was not clear, you are right, it doesnt read well

Okay 2.5stone of weight loss makes sense

Robbyg · 23-04-2008, 12:43 PM

Cheers for that im slowley getting there as i have upped my cals quite abit was on 2200 per day and now on 3500 all good foods and fats not crap in my diet . Beeb changing my route about as i was doing legs and shoulder togeter and to be honest was not working that well after doing heavy squats i so tired to doing a good set on the shoulders .For my cardio i just do about 40 mins cardio day uphill and walk fast and 20 after every workout . Thanks guys want to get down to about 12% bf before i do my first cycle

17-03-2008, 08:59 PM	#1 (permalink)
Robbyg Gym Addict Join Date: Feb 2008 Posts: 169	My Progress Journal Well thought id start a journal on here with some pictures to to see my progress over the next 12 weeks . Well my stats are : Age 34 5ft11 Bf 13% Arms 16.5 " Waist 32 " Chest 42.5 " Thigh 23 " Calfs 16 " Diet Morning 8am 24g Protein 80g fine oats Banana l/glutamine Creatine 10:30 300g cottage cheese 6 crackers and 1 spoon of peanut butter. Lunch 200g turkey of Salmon or chicken Rice Brown cupfull or pasta wholewheat Salad or veg 70g 2:30 Protein Shake and Wms Banana 3:15W/O l/glutamine 3g Bcaas Nos 4:30 Pwo Shake 40g Protein Baccs Wms 70g l/glutamine 5:30-6 200g chicken Turkey Sweet potato mash 80g of veg 7:30 Protein 24g and Nuts 30g 9:30 40g Casein Protein Bed Training Monday Chest/Tri Bench press 1x 10 40kg 1x8 80kg 4x100kg this might change Incline bench 1x 50kgx10 1x70kgx8 3x80kgx6-8 Db Decline 1x20kgx10 3x34kgx8 Flys cable 2sets light cool down Tri Kickbacks 1x16kgx10 3x26x8 One arm Tri Extensions 1x14kgx10 3x18x8 Dips 10kg 3x10 full 3x10kgx10 Partial reps to get lower Tri Tues/Thurs/Sat 35Mins Hiit Abs Decline Crunches 15kg 3xto failiure Cable Crunches 3x25 60kg decline leg raises 3x20 Twists decline 15kg 3sets failiure Weds Back/Bi's Back Pull up 3sets 10 reps perset Bent over rows 1x30kgx10 1x50kg 3x70kgx8 Deadlifts 1x40x10 1x80x6-8 3x-120kg 2-6 Sometimes i do good mornings Bi's Barbell Curls 1x20kgx10 3x40kg6-10 Dbs Alt curls 1x14kgx10 3x20kg8-10 Single arm Hammers 14kgx3x6-8 Fri Legs/Shoulders Squats 1x40kg10 1x60x8 3x100kg4-6 Straightleg Lifts OR Leg extensions Calfs seated 1x40x10 1x80x8 2x110x8 Shoulders Db press 1x20kg10 3x34kg6-8 Military press bar 1x30x8 3x45kg4-10 failiure Standing lat raises 1x14kgx10 3x20kg6-10 Thats it any comments please do im here to learn Pics below http://img390.imageshack.us/my.php?i...ture451wy0.jpg http://img390.imageshack.us/my.php?i...ture463tw3.jpg http://img291.imageshack.us/my.php?i...ture455bb6.jpg

18-03-2008, 07:27 PM	#2 (permalink)
fozyspilgrims Getting HUGE! Join Date: Oct 2007 Posts: 1,029	Re: My Progress Journal Good luck mate, i will keep an eye on this see how you get on. :lift: __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. If you want 5% of your first order use code MP50808 *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.*

18-03-2008, 07:52 PM	#3 (permalink)
Robbyg Gym Addict Join Date: Feb 2008 Posts: 169	Re: My Progress Journal Cheers mate bulking up at the moment taken sometime to get my body to adjust to the extra food but loving it

23-03-2008, 11:20 AM	#4 (permalink)
fozyspilgrims Getting HUGE! Join Date: Oct 2007 Posts: 1,029	Re: My Progress Journal How's the training going Robbyg? __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. If you want 5% of your first order use code MP50808 *To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.*

21-04-2008, 08:44 PM	#5 (permalink)
Robbyg Gym Addict Join Date: Feb 2008 Posts: 169	Re: My Progress Journal Well my progress has been great and have really been pleased with it . My Bp has gone up from 100kg to 120kg so im well happy with that Squats im now hitting 130kg down for 4 reps so coming along better now just adding 5ks per week . Bi,s only doing 6sets and a warm down and have seen some good growth they have filled out much better and looking solid .Still training Nat but lookingf to do my first cycle soon on some test e but just getting the most out of what i can do nat .

22-04-2008, 10:07 AM	#7 (permalink)
Robbyg Gym Addict Join Date: Feb 2008 Posts: 169	Re: My Progress Journal Stats as in ?

22-04-2008, 05:47 PM	#9 (permalink)
Robbyg Gym Addict Join Date: Feb 2008 Posts: 169	Re: My Progress Journal What would you say my bf is ? they were check by dig calipers im def 32 waist and i measured my chest wrong its round the nipples to measure it and im 41.5 inches

23-04-2008, 12:43 PM	#14 (permalink)
Robbyg Gym Addict Join Date: Feb 2008 Posts: 169	Re: My Progress Journal Cheers for that im slowley getting there as i have upped my cals quite abit was on 2200 per day and now on 3500 all good foods and fats not crap in my diet . Beeb changing my route about as i was doing legs and shoulder togeter and to be honest was not working that well after doing heavy squats i so tired to doing a good set on the shoulders .For my cardio i just do about 40 mins cardio day uphill and walk fast and 20 after every workout . Thanks guys want to get down to about 12% bf before i do my first cycle

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