adamdutton

just did little bits this week but managed to get back to gym saturady and did back

assisted chin ups 4 sets 12 reps

wide grip pulldowns 4 sets 12,12,10,8

machine rows 4 sets 12,10,10,8

close grip pulldowns 2 sets 12,8

deadlifts 4 sets 12,10,7,10

rear delts on machine 3 sets 12,10,8

dumbell shrugs 4 sets 15,12,12,10

today went to gym and did shoulders

warmed up with some laterals and rotar cuff warm ups
then

seated dumbell press 4 sets 15,12,8,7

seated behind the neck barbell press 4 sets 12,12,10,8

then did triceps

pulldowns 4 sets 12,12,10,8

close grip bench press 4 sets 12,10,8,8

overhead tricep extensions 4 sets 12,10,10,10

and thats all will be going to gym now probably 5 times a week as i now have a training partner who is as serious as me (my older brother) so we should beable to push each other.

adamdutton

havnt updated for a while things are going ok, slow but definate progress, here is a quick pic of my abs (if you would call them that) still not that good but a massive improvement on what they used to be like, for some reason i seem to be holding on to the fat on sides the most but i suppose it will go if i stick at it



not sure on weight but i must be 17st or a little less now down from 19 st, been dieting for about 15 weeks now and iam just starting to up my cardio as progress has slowed, but im going to carry on till i get to where i want.

jfulbro1

Nice one mate, your definitely sliming down. Getting some definition in your abs. Nice work!!!

adamdutton

cheers mate, the diet and cardio are definatley working its slow progress but its working

joeyh1485

awsome mate looks like all the hard work is paying off!
Well done

__________________
leave because you have done enough not because you've had enough

adamdutton

it will be good to see how much muscle i have actually managed to put on in my years of training i was 19st at about 25%bf but am now 17st at about 15-16% not too bad to say im not assisted.
i have been tempted to use stuff in the past but dont know enough about gear and dont believe it should be used untill you have reached your full potential natrually (which i havnt) so hopefully i will be good enough to compete in a tested comp next year.

joeyh1485

looks like your well on your way to compete mate

i want to step on stadge one day but need to do alot of bulking first lol

__________________
leave because you have done enough not because you've had enough

adamdutton

right just a quick update i just took a pic of myself and was very pleased, iam about the same as in the last pic which to me is good as i have been to the gym once in the past 3 weeks i have still been eating ok, but not really that good at weekends (takewaways and even beer a few times)
i feel a bit down as i havnt been to the gym (not that i didnt want to just havnt had chance as the wife has been working lates and have to stay at home with daughter) will hopefully get to gym this weekend and do a marathon session to make it up.
any way here is the pic



need to get my **** in gear now, according to my callipers iam at about 15% bf now

adamdutton

right these are my first full body shots just taken them,
dont think i look too bad to say i havnt trained for nearly 3 weeks and diet hasnt been the best




how do you like my bedroom?

kieren1234

Good progress mate, keep it up.

The pink bedroom would raise a few eyebrows though haha.

Give that mirror a clean aswell

colt24

Wowo, Mate looking really good

keep it up!!

Inggasson

Good leg development, man!

adamdutton

cheers guys
legs have always been naturally big (down to genes) but have only just started to look better, with the fat loss, so i can now sort of see how they have developed and what muscle i have on them.
i think side delts are a big weak point for me.

adamdutton

started back at gym yesterday after nearly 4 weeks off, and it feels good.
trained chest and biceps yesterday and just come back from gym and trained shoulders and triceps.
will go tomorrow too and train back.

adamdutton

well here is the first pic i have ever taken of my back thought id put it up just for future referance (for when i look alot better) and can laugh at myself