16 July 2008

Had a look at my photo’s and I’m not impressed at all. I look far too watery so I won’t be adding any photos just yet. In another 4 weeks I will be fine. I will look fuller, harder and I will be carrying a lot less water... Especially in the face! : )

My chest and shoulder workout went like this:

Swiss ball flyes	10kg, 15kg, 20kg, 25kg	20, 15, 12, 10
Flat dumbbell press	50lbs, 70lbs, 90lbs, 105lbs	15, 12, 10, 8
Hammer prone press	40kg, 60kg, 80kg, 100kg	15, 12, 10, 8
Dips	2	failure
Side laterals	25kg, 20kg, 15kg	3 x Triple drop

14 July 2008

Got weighed today and something very unusual for me has happened, my weight is down by 5lbs instead of up a 1lb or so? Because my weight went up very quickly a lot of excess water would have been gained through sheer volumization within a short period. My body has had time to simmer down now which is great because I know which angle to change certain things. No more sudden weight increases now. Actually a drop of 1lb per week is what I will be looking at from 11 weeks out.

I have decided to reduce my cardio from 45-50mins to 30-35 mins and also increase my carb intake. This will be hard as I am already struggling to cram food in as it is. I feel if I carry on I will lose muscle from too much cardio and insufficient carbs so I have made some minor changes.

7.45	3 NAR Red Heat fat burner Capsules, 5g NAR Micronized L-Glutamine
8.15	Cardio 30 mins
9.00	2 SCOOPS NAR Ultimate Protein blend, 100g Oat’s, 40g Almonds, 1g NAR CLA
12.00	250g Fish, 1 Omega3 egg, 300g Potato, 40g Almonds, 1g NAR CLA
3.00	200g Tuna in spring water, 2 omega3 eggs, 6 Rice cakes, 25g Natural PB,  1g NAR CLA
4.00	2 NAR Red Heat fat burner capsules
6.00	PRE-WORKOUT (1hr Before)
	1 Serving of NAR Volumize, 1/2 scoop of NAR Ultimate, 1g CLA
7.00	Train
8.00	POST-WORKOUT
	1 Serving of NAR Volumize, 1 Scoop of NAR Ultimate
9.00	200g Chicken breast, 1 Packet of Uncle Bens white rice, 1g NAR CLA
10.00	2 Scoops NAR Ultimate Protein Blend, 100g oats, 20g Almonds, 1g NAR CLA
3.00	10g NAR Micronized L-Glutamine

Photos get taken tonight, not feeling very confident about the way I look today, the reason being is that I always expect far too much from myself because I want to improve fast and I’m far too impatient for my own good. I feel flat, fat, small and not really with it? Just having a very negative day but that’s body building for you. Hopefully after I’ve blasted chest I should feel much better. Also no one knows what I look like and my friend Neil is going to check me out as he is taking the photos.

12 July 2008

Last night was legs:

Leg extension
Leg press
Squats
Seated calf machine
Hamstring curl

This morning I did my usual superset training for arms:

Cable pushdowns/High pulley cable curls
Lying EZ bar extension/Standing barbell curls
Rope kickbacks/Rope hammer curls
Bench dips/Preacher machine curls

My arms where fried after this. Even now, 5hrs later I feel like I’ve just left the gym. Super pumped and the feeling is great. Weigh day is tomorrow so I will check my weight and once I know what I weigh I’m going to make certain adjustments to my diet. Personally I think I need eat more, this is very different for me because at the 12 week mark or so I would usually be making cutbacks. My condition is much improved from last week, so much that I look like I have lost weight so more carb’s may be needed, which isn’t a bad thing. We all love food don’t we, eating more will be better for me mentality as more body fat starts to drop.

10 July 2008

I was going to train back yesterday but for some strange reason I got severe stomach ache so put an end to going to the gym for that day.

I trained back the following day and it was a great session. I put my mp3 player on so I can get more motivated by listening to music what I like and also so no one will talk to me whilst I’m training. I simply don’t have time to chat and as the weeks go by I’m getting more serious as my body is gaining muscle mass and dropping body fat at quite a fast rate. I’m very, very impatient, I guess we all want it now or in my book yesterday, but I guess I’ll just have to wait for the coming weeks to progress further.

My Back, rear delt & trap exercises went like this:

Reverse grip pulldown
Rope cable rows
Dumbbell rows
High pulley cable rows
Bent over dumbbell rows
Smith machine shrugs

8 July 2008

Yesterday my workout was as follows:

Swiss ball fyes	4	20, 15, 12 , 10
Incline dumbbell press	4	15, 12, 10, 8
Hammer prone row	3	12, 10, 8
Hammer  incline press	3	12, 10, 8
Dumbbell front raises	3	10, 10, 10
Cable side laterals	3	12, 10, 10
Hammer shoulder press	2	10, 10, 10

This workout felt excellent and the pump was immense with all exercises. Tomorrow will be back.

7 July 2008

One week behind on my blog because I’ve been so busy with work etc.

Got up this morning to do my 45mins cardio then headed straight for my physio session for 30mins, took my dogs out then had my breakfast and then ready for work. My workouts have pretty much been the same as previous weeks but the biggest difference is my weight, I’m up 15lbs so my stripped morning weight yesterday was 15.1 (211lbs) (93.7kgs). For me this is fantastic, next week I shall compare photos of last year to the present day. By next week I reckon I will be up a 1lb or 2? So that gives me a net gain of 16-17lbs but my body fat is less at this stage compared to last year. At 12 weeks out last year I was 13.12 so that’s not a bad gain in a year for a dwarf! I am predicting a gain of around 17-20lbs (fat free mass) give or take a few pounds. I’ve been saying this for a long time but the more I keep saying it, the more I believe it will happen. As long as I keep things very strict, everything will fall into place. Tonight is chest and shoulders so I will report tomorrow with my routine.