My progress log.

[ironman1982]

Yesterday I done fasted cardio 30 min xtrainer

Then later on I trained chest and bicep

Flat bench 80kg 3,3,2 drop to 60kg 10 drop to 40kg 10

Incline db press 32.5kg 6,6,5 drop to 25kg 5 drop to 20kg 5

Cable flies 3 sets 13,10,7 weight increasing

Incline fb flies 15kg 8,7

Decline machine 40kg 4 sets concentrating on negatives tempo 1.3.1.3

Ez bar curls 20kg 13 30kg 8 40kg 3

Hammer curls 3 sets

Cable curls 3 sets negatives tempo 1.3.1.3.1.3

Having a day off today and I must say its a well deserved day off

[ironman1982]

Back to work today no training till monday

[bdos]

Been a while since i stopped by awesome job man and still with the crazy pants haha keep it up

[ironman1982]

Been a while since i stopped by awesome job man and still with the crazy pants haha keep it up

Thanks bro seeing some gains eventually

[ironman1982]

This next month im concentrating on fasted cardio, drop sets and negatives

[ironman1982]

Got up early today and done 30 min fasted cardio im night shift tonight but I will get a sleep later on will try get another 3 or 4 hrs sleep b4 work.

I hope this hardwork is going to be worth it

[ironman1982]

Also im cutting carbs from my last meal

For example last night at 9pm I had 2 chicken breasts broccoli and a handful of nuts

And in bed at 10

[ironman1982]

Last night shift tonight yessss!!

Annihilate quads tomorrow and I promise I will absolutely hammer them silly.

[ironman1982]

Last night I trained quads and calves didint hit hams as I hitvthem hard with back.

4 sets leg press 10,8,5,5

4 sets squats 12,10,9,9

5 sets calf ext

4 sets leg ext 10,8,6,6 then drop set half the weight negatives 1 second up 3 down 6 reps

Walking lunges db 3 sets

[ironman1982]

Just tanked the fasted cardio 30 min power walk 6 kph 10% incline

[ironman1982]

Now on route to rip shoulders/traps

Damn I love being off work!!

[itsjayman02]

Looks like you will reap the rewards......not forgetting to look at your shape and where you was that is a true indication of progress my friend

Look forward to seeing your next progress pics !!

[ironman1982]

Looks like you will reap the rewards......not forgetting to look at your shape and where you was that is a true indication of progress my friend

Look forward to seeing your next progress pics !!

Thanks man I appreciate the comment im going to get weighed today problably lost some weight due to starting fasted cardio but on the other hand ive managed to fit in an extra meal a day due to being up from 6am for cardio we will soon find out

[ironman1982]

Shoulders/traps done

Standing barbell press 40kg all the way up and all the way down to bar resting top of chest every rep

10,8,7,6

Db press 25kg 8,7,5,6

Side raises 12.5kg 7,7,6 drop to 7.5kg 7,7

Front raises 10kg 8,7,5 drop to 5kg strict form 15,15

Reverse fly db 7.5kg 10,10,11

Upright row cable 10,8,6 weight increasing

Db shrug 40kg 11,10,10

Boom!!!

[ironman1982]

2 chicken breast, rice, veg wee bit of nandos hot chilli sauce this makes the pain in the gym worth it

[ironman1982]

little diet update

awake 6am take bcaa

fasted cardio

6.30-7.00 then 2 scoops whey 5g glutamine banana

8.00 10 eggs 3 whole 7 whites 2 wholemeal toast handful of unsalted nuts

9.00 pre workout drink creatine etc included

9.30-10.30 weight train then 2 scoops whey bcaa and 5g glutamine

11.30 2 baked potatoes tin of tuna tin of mackeral fillet sweetcorn

14.30 rice,broccoli, 200g cod fillet mug of green tea.

17.30 rice,tin of tuna tin of mackeral fillet green beans

20.30 2 chicken breast, handful of nuts mixed veg.

22.00 zma, tribulus and bed

[ironman1982]

Ok weigh in today 82kg bf 18.4% my height wasnt the same today last time was 185cm this time 183cm

Over the month of may I gained 1.5kg

Last month I was 80.5kg and 18.2% fat

This looks good to me and deffo look better in mirror ROLL ON NEXT MONTH

[ironman1982]

Fasted cardio nailed 30 min power walk incline

[ironman1982]

2nd session ripped chest and arms

Flat barbell press 80kg 3.3.3 drop to 60kg 8 drop to 40kg emphasising negative slow down exploding up 8.

Incline db press 32.5kg 6,5 drop to 22.5kg negatives slow down exploding up 8

Hammer strength decline negatives 3 sets 50kg 8,7,5

Cable flies 15,10,10

Ez bar curls 22.5 kg 12 32.5kg 8 42.5kg 5 drop to 22.5kg 8

Hammer curls 20kg 5,5 drop to 12.5kg 10

Cable curls repped it out 15.13,16

[ironman1982]

My flat chest press is coming on a bit naturally this is a hard movement for me thin wrists long arms etc I find this lift is well in favour of short thick armed people and same with deadlift I have a long way up and down to go compared to short thick people but its coming along

[ironman1982]

No cardio today but a killer back n ham session

Wide grip pull ups 4 sets 10,7,7,5

Deads 100kg 8 140kg 3 140kg 2

Bent over barbell row 60kg 8,7,7

Db row 46 kg 6,6

Lat pull negatives 40kg 8,7,7,8

Leg curls 4 sets 10,10,9,8

I just spent 156 pounds on supplements and a new dipping/chinning belt

Price of supplements is crazy!!!

[ironman1982]

Away to nail the morning cardio

[ironman1982]

Quads and calves hammered last night

Fasted cardio done this morning.


Ive a diet update. Ive taken the diet whey out and replaced it with Bsn syntha 6 and added a casein shake before bedtime lets see how this goes.

[ironman1982]

On route to rip shoulders/traps

[ironman1982]

Amazing pump tonight

Db shoulder press 25kg 10,9,8,8

Bb shoulder press 40kg 6,7,5,6

Seated side raises 10kg 8,8,7,8
Drop to 5 kg repped it out

Barbell front raise 20 kg 8,8,7,6 drop to 5kg dumbells repped it out

Pec dec reverse 4 sets 10,10,10,10

Upright row 4 sets 12,12,12,12

Barbell shrug 100kg 8,10,9,8

Insane pump

First thoughts on bsn syntha 6 is pretty good feels like im filling out a bit

[ironman1982]

Back to work today

[ironman1982]

Fasted cardio done this morning

Now for breakfast gonna change my first meal to this





Steak egg whites wholemeal toast mmmmmmm

[ironman1982]

2 night shifts to go then back on the iron

[ironman1982]

A rear lat spread first time trying it

[krugerr]

A rear lat spread first time trying it

I found lat spread one of the hardest to do because It's a hard one to feel. It helped me to not try pulling my lats out, instead trying to push my arms forward. Also doing them in front of a mirror!

Looking good though!

[ironman1982]

I found lat spread one of the hardest to do because It's a hard one to feel. It helped me to not try pulling my lats out, instead trying to push my arms forward. Also doing them in front of a mirror!

Looking good though!

Thank you krugerr ive been trying a range of poses as naturally Im feeling quite stiff and unflexible

Its helping me out and ive just started yoga classes for my posture and flexibility will only benefit me when I eventually do a show.

[ironman1982]

Yes 4 shifts done now away back to the iron

On route to train back and hams and got myself a nice new dip/chinning belt woo hoo

[OnTheSauce]

Def need help with your posing. Looking good tho

[ironman1982]

Def need help with your posing. Looking good tho

Deffo patrick feeling quite stiff these days and feel like I need to work on flexability and range of motion, im gonna try flexability classes and yoga

[ironman1982]

So trained back and hams last night and loving my new chin/dip belt

Wide grip pullups bodyweight 11
+5kg 7,7 drop to bodyweight negatives 4

Deadlifts 100kg 8 120kg 5 140kg 3.5 160kg fail grrrrrr! Next back day I will try 145kg or 150kg the jump from 140-160 is just a tad too much for me

Bent over bb row 60kg 10,8,8

Db row 46kg 7,6 drop to 30kg 10,10

Lat pull negatives 10,8,8,7

Seated leg curls 5 sets x10

[ironman1982]

Fasted cardio done this morning

Then back to do chest n tris

Flat press 80kg 5,4,4 drop to 60kg 8 drop to 40kg negatives and exploding up 8

Incline db 32.5kg 7,6,5 drop to 25kg 4

Hammer strength decline press 40kg negatives 4 sets

Weighted dips 5kg 6,5,4 drop to bodyweight 5

Incline db flies 10kg 12,9,10

Cable flies 3 sets x12

Tricep push rope 3 sets x 10

Db ext 10kg. 3 sets

Tricep push bar 3 sets

Really hot today loving it

[ironman1982]

Quads calves ripped today

Squats 12,10,10,10 ouch!!

Leg press 12,8,5,2 weight increasing 100kg,140,180,200kg added 20kg to this lift today

3 sets walking lunges dumbells 17.5kg

Single leg ext 3 sets 10 reps

Seated calf ext single leg 5 sets high rep

[ironman1982]

Fasted cardio done this morning 35 mins

[ironman1982]

Cut out bread from my diet and replaced with oats

My 2nd meal today was awesome

Steak egg whites oats mmmmm

[ironman1982]

Shoulders/traps nailed last night

Db press 25kg 11,9,6.5,6 drop to 17.5kg exploding up slow negatives back down 6

Bb press 40kg 8,7,8,6

Seated side raise 10kg 10,10,8,8 drop to 5kg repped it out

Front bb raise just bar 20kg 10,8,8,8 drop to 5kg db repped it out

Reverse fly 3 sets

Upright row 3 sets

Bb shrugs 100kg 6,8,7,8