My Training Log

[keoghan]

Friday 22 Aug



Slight improvement on chinups, and squats. Incline hammer curls and dips from previous workout completed too. V happy.

Onto the next 3 wk phase now

Sat 23rd

1 1/2 hrs walking

[keoghan]

Diet remains similar, except now 100g cottage chees pre-bed. Weight static, waist inches moving very slowly downward.

[keoghan]

Tues 26th workout:

New set of workouts begin today: still continuing on the hypertrophy theme.

Two major excercises (2 warmup sets, 3 work sets, 1 back-off set), with some nice abs work and a single assitance excercise per workout.

Today, shoulder press and squat



Unfortunately squats were on the smith machine - the movement is really un-natural but I've just ordered myself some stuff for home - yay

Happy with the weights today, I don't think there was much more room in terms of being able to push (except shoulder press - the gym is rackless so it's an up and over with no spotter)

Abs were insane.

[keoghan]

Weds 27th



happy today, abs were killer after yesterday but managed to complete them

forgot to alternate the sets for the two major exercises, whoops. BOR went well, form not quite there but getting better, weights heavy enough to test

[keoghan]

Put some new pictures up today (in my profile). There are some obvious differences; double chin reduction and gut, and proof that I need to carry on!

I need to remember that the starting pictures were taken when I weighed about the same as now, in 2006 and I was bigger when I began (1.5 stone).

[keoghan]

Warning... it's not that pretty...



THEN > NOW

[keoghan]

Quote

prettier

lol, i guess so, one day it shall be

Dates - the original pic was toward the end of 2006 and is the closest thing I have to a starting pic, checking back I was the same weight then as I am now! When I began training again I was a fair bit bigger - 1.5 stone and probably 3-4 inches in the waist.

So in 11 months, we're talking a drop of 1.5 stone, about 8-10% body fat and 6-7 inches from the waist!

Slow and steady, with lifestyle changes. In that time I have dropped more weight and put some back on, but never gone back over the 17st mark

[keoghan]

Thanks LH I'm looking forward to posting some more pics with more improvement!

Friday's workout.

Just got some equipment for use at home, it was really nice to workout at home (in the garage) although it was amazingly hot!



Hard workout, enjoyed it immensely. Chinups were hard, BW is currently about 108kgs it was quite a challenge adding in the extra weight - even 5kgs!

Deadlifts were much better due to the help I've had ( all). I cut the sets as I felt form going, but I reckon I can probably get more off the ground - not until I'm entirely happy with the form though

Standing calf raise - first time with a free oly bar, balance was interesting especially towards the end!

A good way to end the week though!

Going to enjoy today's workout and will post later

[radicalry00]

Definately an improvement in quite a short amount of time. Looks as if you've got it cracked mate. Just keep at it

[keoghan]

Thanks folks

I may invest in some tower fans for next summer, probably need heaters for the winter too!

Will keep up with the deads, take it nice and slow - last thing I want to do is ruin my back!