Baldy Blofelds Journal - UK-Muscle Body Building Community

Blofeld · 27-06-2008, 03:40 PM

So I decided it's time to start a journal to keep log of my progress and pick up some hints/tips along the way!

So, to start with.....

My Stats

Age: 32
Height: 5ft 11"/180cm
Weight: 12st 10lb/80.9kg

My weight was 12st 5lb when I started training around 2 months ago, I dropped to 11st 13lb and read up on dieting correctly, and now I have managed to get up to my current weight of 12st 10lb. This forum really is a great source of info and advice!

My aims

I went through a bit of a lifestyle change a couple of months ago. I gave up smoking, I started eating a bit more healthy and got myself a gym membership.

I have 1 general rule which applies to both men and women which goes like this:

"The stomach shouldn't stick out further than the chest."

I had got to the stage where I had broken this rule, and so I decided weights were the way to go, and after joining these forums I have decided I would like to put on some more muscle and increase my strength and level of fitness.

Diet

My diet is now pretty much ok, with a calory intake of over 4000, and a protein intake of over 250 per day. I'm going to keep track of this to make sure it doesn't slip, if I find I'm getting problems then I'll post up some daily menu's I have been eating.

Routine

I have just changed to a 5x5 routine this week, but am in the process of writing up a new routine (still 5x5) stating from monday. Normaly my breakdown would be:

monday: chest - swim
tuesday: back/shoulders - swim
wednesday: rest day
thursday: chest/abs - swim
friday: legs - swim
saturday: swim (sometimes do a little bicep work).
sunday: rest day

I only do between 10 and 30 lengths swimming, I use it mainly as a cooling down/stretch/relax cardio thing after a workout.

-----------------------------------------------------------------------

Thursday 27th June

Flat bench press:

1x5 @ 60 - comfortable, kind of a warm-up as I'm new to the 5x5
1x5 @ 70 - reasonably comfortable, good form
1x5 @ 75 - struggled to keep form a little, but not too bad
1x5 @ 80 (but form bad and last 1 was slightly assisted)
1x5 @ 75 form dropped a bit on this last set, I think I had 2 good presses and 3 bad ones where I didn't touch the chest.

Incline bench press:

1x5 @ 50 - pretty comfortable
1x5 @ 60 - also quite comfortable but starting to tire
1x5 @ 70 - feeling pretty tired but manage to hold form
1x5 @ 75 - really struggled, shouldn't have tried 75, 2 assists
1x5 @ 60 - last set did me in, so dropped to 60 and managed ok

Incline DB flyes:

1x5 @ 12.5 - fine
1x5 @ 15 - fine
1x5 @ 17.5 - ok, really feeling the stretch here
1x5 @ 17.5 - now arms are pulling really hard
1x5 @ 15 - arms really aching now

Dips:

1x 10 - even after about 5 mins rest this is tough
1x 9 1/2 - really tired after about 6
1x 6 - I'm just about killed off now

Crunches+leg rasies:

3x15 of each swapping with training partner after each set so no break, was a real killer!

------------------------

Overall thoughts:

Would like to get good form at 75kg on the flat bench before trying 80kg again.
Feel quite happy with my efforts today, still thinking about changing my routine and trying to make it a bit more basic. My training partner really needs a slap round the face though as he just always wants to do too much... decided not to make this my problem too by just going in the "floatation tank" (swimming pool/hot tub) when I'm finished and letting him carry on.

fozyspilgrims · 27-06-2008, 04:36 PM

Good to see you start a journal mate i will follow this, we are very simular in many aspects.

Blofeld · 27-06-2008, 05:08 PM

Nice one fozy, I've been following your journal, looks like we are pretty similar! I'll try and get some pics up soon. I've got some but they are from about 6 weeks ago and not very good ones. I'll do some new ones and get them posted up.

Mrdaveyk · 27-06-2008, 05:19 PM

nice one blofeld

get some progress pictures up mate if its mainly mass you are aiming for

they are always good incentives

Geo · 27-06-2008, 08:57 PM

Nice one mate, its always good when you have Goals set. It makes a huge difference to training, Diet, and everyday life.

I'll Be following your Progress also.

Geo

Blofeld · 27-06-2008, 09:38 PM

Thanks guys, I'm going to try and get some pics done this evening, in the meantime, if you look at my avatar I am the one on the right..... the one in the rucksack is "mini-me".

Blofeld · 27-06-2008, 11:11 PM

Ok, here's the pics I promised.... yikes!!!

Ignore the "t-shirt tan"... lol. I work outside all year round, it happens.....

fozyspilgrims · 29-06-2008, 12:10 PM

Good stuff, hopefully you will be able to see yourself grow, it does take time though, i couldn't see any differences in my 9 months pics.

Blofeld · 29-06-2008, 12:47 PM

Yeah, I know it's going to take a while. I've set my first major checkpoint to be the end of october, that will be my 6 month mark.

Blofeld · 29-06-2008, 04:14 PM

Quick update:

Friday was meant to be legs day, a couple of set-backs on friday meant that I didn't train. If I had gone training I couldn't have done legs as I had my driving test saturday morning and a legs session leaves me like "mr soft" (softmints advert???) for 2 or 3 days and I didn't fancy failing for shaking like a sh1ting dog and jerking the car around the whole test.

Saturday, again..... a grandads 80th birthday party had me running around like an idiot all day so I missed training again.

Typical.... I set a progress journal up and straight away I miss 2 days!!!

Anyway, I decided I'm going to crash back in on monday and train like a demon. Having knuckled down on my diet recently the pic below shows what I did this morning:

Big thanks to Geo for his little "So easy to prep your food!!" post, this pic is a tribute to him!!!

If anyone guesses the weight of the chicken or rice plate I'll give them a rep!

Liam · 29-06-2008, 04:34 PM

Mrdaveyk · 29-06-2008, 04:54 PM

jonesy2411 · 29-06-2008, 05:27 PM

looks about 800g's of rice

jonesy

beachbod · 29-06-2008, 05:50 PM

650g's?!

Keep up the hard work, and really well done on giving up smoking, With a broken leg i have nothing better to do so i find myself smoking regularly now. Can't concentrate on reading a book or doing much else...really need to quit! Best of luck!

Beachbod

Blofeld · 29-06-2008, 07:52 PM

Quote:

Originally Posted by beachbod

650g's?!

Keep up the hard work, and really well done on giving up smoking, With a broken leg i have nothing better to do so i find myself smoking regularly now. Can't concentrate on reading a book or doing much else...really need to quit! Best of luck!

Beachbod

Thanks man. Seriously, try to stay off the smokes buddy. I feel soo much better for it, hope the leg gets better soon!

As for the weights of the plates, some close guesses but no cigars!!!

27-06-2008, 03:40 PM	#1 (permalink)
Blofeld are we nearly there yet? Join Date: May 2008 Location: Bristol Posts: 306	Baldy Blofelds Journal So I decided it's time to start a journal to keep log of my progress and pick up some hints/tips along the way! So, to start with..... My Stats Age: 32 Height: 5ft 11"/180cm Weight: 12st 10lb/80.9kg My weight was 12st 5lb when I started training around 2 months ago, I dropped to 11st 13lb and read up on dieting correctly, and now I have managed to get up to my current weight of 12st 10lb. This forum really is a great source of info and advice! My aims I went through a bit of a lifestyle change a couple of months ago. I gave up smoking, I started eating a bit more healthy and got myself a gym membership. I have 1 general rule which applies to both men and women which goes like this: "The stomach shouldn't stick out further than the chest." I had got to the stage where I had broken this rule, and so I decided weights were the way to go, and after joining these forums I have decided I would like to put on some more muscle and increase my strength and level of fitness. Diet My diet is now pretty much ok, with a calory intake of over 4000, and a protein intake of over 250 per day. I'm going to keep track of this to make sure it doesn't slip, if I find I'm getting problems then I'll post up some daily menu's I have been eating. Routine I have just changed to a 5x5 routine this week, but am in the process of writing up a new routine (still 5x5) stating from monday. Normaly my breakdown would be: monday: chest - swim tuesday: back/shoulders - swim wednesday: rest day thursday: chest/abs - swim friday: legs - swim saturday: swim (sometimes do a little bicep work). sunday: rest day I only do between 10 and 30 lengths swimming, I use it mainly as a cooling down/stretch/relax cardio thing after a workout. ----------------------------------------------------------------------- Thursday 27th June Flat bench press: 1x5 @ 60 - comfortable, kind of a warm-up as I'm new to the 5x5 1x5 @ 70 - reasonably comfortable, good form 1x5 @ 75 - struggled to keep form a little, but not too bad 1x5 @ 80 (but form bad and last 1 was slightly assisted) 1x5 @ 75 form dropped a bit on this last set, I think I had 2 good presses and 3 bad ones where I didn't touch the chest. Incline bench press: 1x5 @ 50 - pretty comfortable 1x5 @ 60 - also quite comfortable but starting to tire 1x5 @ 70 - feeling pretty tired but manage to hold form 1x5 @ 75 - really struggled, shouldn't have tried 75, 2 assists 1x5 @ 60 - last set did me in, so dropped to 60 and managed ok Incline DB flyes: 1x5 @ 12.5 - fine 1x5 @ 15 - fine 1x5 @ 17.5 - ok, really feeling the stretch here 1x5 @ 17.5 - now arms are pulling really hard 1x5 @ 15 - arms really aching now Dips: 1x 10 - even after about 5 mins rest this is tough 1x 9 1/2 - really tired after about 6 1x 6 - I'm just about killed off now Crunches+leg rasies: 3x15 of each swapping with training partner after each set so no break, was a real killer! ------------------------ Overall thoughts: Would like to get good form at 75kg on the flat bench before trying 80kg again. Feel quite happy with my efforts today, still thinking about changing my routine and trying to make it a bit more basic. My training partner really needs a slap round the face though as he just always wants to do too much... decided not to make this my problem too by just going in the "floatation tank" (swimming pool/hot tub) when I'm finished and letting him carry on.

27-06-2008, 04:36 PM	#2 (permalink)
fozyspilgrims Getting HUGE! Join Date: Oct 2007 Posts: 1,444	Re: Baldy Blofelds Journal Good to see you start a journal mate i will follow this, we are very simular in many aspects. __________________ 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.*

27-06-2008, 05:08 PM	#3 (permalink)
Blofeld are we nearly there yet? Join Date: May 2008 Location: Bristol Posts: 306	Re: Baldy Blofelds Journal Nice one fozy, I've been following your journal, looks like we are pretty similar! I'll try and get some pics up soon. I've got some but they are from about 6 weeks ago and not very good ones. I'll do some new ones and get them posted up.

27-06-2008, 05:19 PM	#4 (permalink)
Mrdaveyk It's what you do on the outside that makes you Join Date: Mar 2008 Location: Wales, Pembrokeshire, Pembroke Dock Posts: 1,708 Blog Entries: 1	Re: Baldy Blofelds Journal nice one blofeld get some progress pictures up mate if its mainly mass you are aiming for they are always good incentives __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. ^^9 stone of bones?! Bulking up?! Take a read^^ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

27-06-2008, 08:57 PM	#5 (permalink)
Geo Looking Freaky Join Date: Apr 2007 Location: Ayrshire, Scotland Posts: 951	Re: Baldy Blofelds Journal Nice one mate, its always good when you have Goals set. It makes a huge difference to training, Diet, and everyday life. I'll Be following your Progress also. Geo __________________ I Love My Work, It Pays for My Protein. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

27-06-2008, 09:38 PM	#6 (permalink)
Blofeld are we nearly there yet? Join Date: May 2008 Location: Bristol Posts: 306	Re: Baldy Blofelds Journal Thanks guys, I'm going to try and get some pics done this evening, in the meantime, if you look at my avatar I am the one on the right..... the one in the rucksack is "mini-me". __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Bench Press: 85kg x 5 Squats: 150kg x 5 Deadlifts: 150kg x 3

29-06-2008, 12:10 PM	#8 (permalink)
fozyspilgrims Getting HUGE! Join Date: Oct 2007 Posts: 1,444	Re: Baldy Blofelds Journal Good stuff, hopefully you will be able to see yourself grow, it does take time though, i couldn't see any differences in my 9 months pics. __________________ 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.*

29-06-2008, 12:47 PM	#9 (permalink)
Blofeld are we nearly there yet? Join Date: May 2008 Location: Bristol Posts: 306	Re: Baldy Blofelds Journal Yeah, I know it's going to take a while. I've set my first major checkpoint to be the end of october, that will be my 6 month mark. __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. Bench Press: 85kg x 5 Squats: 150kg x 5 Deadlifts: 150kg x 3

29-06-2008, 04:34 PM	#11 (permalink)
Liam Getting HUGE! Join Date: Jun 2007 Location: Newcastle Posts: 1,279	Re: Baldy Blofelds Journal 800g

29-06-2008, 04:54 PM	#12 (permalink)
Mrdaveyk It's what you do on the outside that makes you Join Date: Mar 2008 Location: Wales, Pembrokeshire, Pembroke Dock Posts: 1,708 Blog Entries: 1	Re: Baldy Blofelds Journal 400g __________________ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts. ^^9 stone of bones?! Bulking up?! Take a read^^ To view links or images in signatures your post count must be 0 or greater. You currently have 0 posts.

29-06-2008, 05:27 PM	#13 (permalink)
jonesy2411 waging war on my metabolism Join Date: Mar 2007 Location: North Wales, UK Posts: 450	Re: Baldy Blofelds Journal looks about 800g's of rice jonesy

29-06-2008, 05:50 PM	#14 (permalink)
beachbod Newbie Trainer Join Date: Jun 2008 Posts: 18	Re: Baldy Blofelds Journal 650g's?! Keep up the hard work, and really well done on giving up smoking, With a broken leg i have nothing better to do so i find myself smoking regularly now. Can't concentrate on reading a book or doing much else...really need to quit! Best of luck! Beachbod

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