Just walked all the way to gym to find it closed at 4 today piss take was looking foward to that pull session today will go out for a 30 min bike ride later as my cardio for the day as long as it dont rain again

Diet been tight again today so all good there

30mins bike ride done! hopefully thats a around 200ish cals burn

If i can get my laptop to work tonight will get pics up

again no gym due to it not being open!

diet been ok today did have a half a roast dinner as its new years day but missed out the roast potatoes,stuffing carrot and swede mash that was packed with butter....

did 30-35 mins cardio cycling again tonight.

You can catch up on your training but well done for keeping your diet head straight.

Pull day.

Deads.
60x10 wu
100x10
120x5
120x5

Bent or rows bb underhand grip
60x 12
80x10
80x10
80x10

Low cable rows
90x12
100x10
100x10
100x10

Bb curls
25kg x 12
27.5x10
27.5x 10

Db hammer curl
15kg x12
15kgx 12
The last set i did on cable with rope
35x 10

15 mins on treadmill on incline at 6.5mph

Cardio today! And staring to quiet enjoy a cardio session, there a new Pt in the gym who has a pair of bf capiters so getting bf done accuratly tomoro evening bit nervios about it tho incase im more like 30% bf :-[

Ao anyway Cardio today was

20mins treadmill
15mins crosstrainer
3500m on rower about 16.30ish mins

Well done on the cardio fella !

Something I need to get to grips with again....got on it before Christmas but it's tailed off at the moment......

Keep reporting mate ! Makes me want to get on it again !

You may find your bf lower mate as guys who train have muscle were regular guys store fat.

I do hope that is the case would be a nice suprise but i seem to hold the majority of me fat around me waist handle area and lower back! So we will see

Just been makro 5kg chicken breats £20 bargin

Push day!

And im devistated by the amount of strengh i have lost really struggled with bench today

Bb flat press
50kg x 12
70x 10
70x 8
70x 8

Incline db press
20x 12
22.5x 10
22.5x 8
20x 9

Dips bw only
Bw x 8
Bwx8
Bwx8

Anyway typing this phone and cant scroll down have to typ here lol got body fat tested with 4 point capiliter test and came back as 14.9% so thats a possitive not sure wheather to belive that tho seem rather low but will get in done again in a few week and compare.

Cable straigh bar pushdown
50x 12
60x 8
55x10
55x10

Overhead cable extention


37.5x12
42.5x10
45x10

Also did 12 mins hiit on rowing machine

mate get a set of calipers off ebay for a couple of quid then if you go here http://www.linear-software.com/online.html

you can get several different readings using different points on the body, i do all the tests then take the average result for my bf i find its very accurate.

Yeah good shout mate will look for a pair and cheers for the link

This is guna sound sad but just been to see texas chainsaw 3d and instead of getting pop corn like everyone else i took a pot of cottage cheese lol and a bottle of water.

Diet been tight today lol

Remind me not to go on a date with you to the cinema
Good work on the discipline though chap

Haha could have been worse, was cottage cheese or lambs liver lol

Just did 12 mins hiit on stationary bike bloody hard work and then abit of ab work

Had a small treat this morning added a bit of black oudding to my omlett was so tasty compared to all the bland crap i have been eating!

Quick up date,

Diet been tight again today i work all day sundays so no gym but did ride to work and back so a bit of cardio.

Good stuff mate, keep up the good work

I got 2 weeks worth of jdl dnp @ 300 ed but with desent cardio a 2 week blast should yeild strong results ..just bear in mind to taper your dose up if youve not tried it before as once its in you cant get it out.