My progress log.

[ironman1982]

Ok so trained shoulders and traps today

Hey ho lift increase

Standing barbell press up to 60kg from 55kg

Standing barbell press 4 sets

Db press 3 sets

Front raise 3 sets

Side raise 3 sets

Reverse fly 3 sets

Upright row barbell 3 sets

Barbell shrugs 3 sets

Db shrugs 2 sets

20 min run

Great workout

Ive added an amazing product to my diet its polish and its called kasza gryczana 100% buckwheat mmmmm

[ironman1982]

Also measured my arms there just bout 40cm round so 16 inch for the haters think this is actually ok as im 6ft 1 and very long arms

[ironman1982]

Yum yum 100g buckwheat 250g turkey mince portion of veg

[ironman1982]

2 workouts to log

Done chest n tricep

Great session as always pushing forward all the time

Flat bench 4 sets

Incline db 3 sets

Db flies 2 sets

Cable flies 2 sets

Dips 3 sets

Tricep pushdown with rope 3 sets

Tricep pushdown bar 3 sets

Tricep ext ez bar 3 sets

20 min run varying walk and run 2 min intervals 5 kph-13kph

Also legs yesterday

Squat 3 sets

Leg press 4 sets

Leg ext 4 sets

Calf ext 6 sets

Leg curl 4 sets

7 sets leg raises

Boooooom!

Also i took the wheat back out from my diet seems like i have some sort of intolerance to wheat didnt feel good at all, havnt ate it for few days now and feel back to normal so into the bin it goes

[ironman1982]

Also its my weigh in today i had a few stomach problems this month so didnt consume as much as i could have but i had more rest so lets see what it brings

[ironman1982]

Weigh in today not so good as last few 80.5kg

Bf 18.2 up 0.3% its not much but i need this down each month

Ive lost 1.4 kg over the month of march also bf up very slightly but i knew this would be i know what i have to do

This will not hurt my confidence i will feed on this and it will make me stronger.

[ironman1982]

Lets see what next month brings

Thing im adding this month is skipping

[ironman1982]

Shoulders traps today getting sick vascularity on shoulders when i train them just wish it stayed there 24/7 but will be when fat is ripped off

Overhead press 4 sets 60 kg

Dumbell press 27.5 kgs each 3 sets

Front raises 10kgs 3 sets

Side raises 12.5 kgs 3 sets

Barbell upright row 3 sets

Reverse flies 3 sets

Barbell shrugs 4 sets 100kgs

Doing cardio laters at home and will be skipping till i cant do no more

[TbolzNdbols]

Wow thats a lot of Delt exercises for one day. Heck if its working for you keep it up.

I think your diet is on point most importantly.

by overhead press are you talking military press with bar?

and dumb bell press you mean military with dumb bells?

[OnTheSauce]

Wow thats a lot of Delt exercises for one day. Heck if its working for you keep it up.

I think your diet is on point most importantly.

by overhead press are you talking military press with bar?

and dumb bell press you mean military with dumb bells?

Sounds about like mine...

[ironman1982]

Wow thats a lot of Delt exercises for one day. Heck if its working for you keep it up.

I think your diet is on point most importantly.

by overhead press are you talking military press with bar?

and dumb bell press you mean military with dumb bells?

Thanks for the input bro yeah its working delts are coming on nicely. Yes and yes to the questions mate. Diet is clean all the time so less work when i eventually do a beginner show 2015

[ironman1982]

Yum 250g topside beef 2 baked potatoes and veg boom!!

[ironman1982]

2 night shifts to go then back to the iron im adding a new pre workout supplement by ronnie coleman its called myo blitz ill update what its like

[*Alex*]

keep up good work dude, you RE ON THE RIGHT TRACK. lift heavy and eat.

[ironman1982]

keep up good work dude, you RE ON THE RIGHT TRACK. lift heavy and eat.

Thanks bro really killing it these days

[ironman1982]

Trained back yesterday

Killing 140kg deadlift now deffo next back session im hitting 150kg

Weighted wide grip pullups 4 sets

Deadlifts 3 sets

Db row 4 sets

Lat pull 4 sets concentrating on negative.

Iso low row 3 sets


Then i was skipping at home afterwards

[ironman1982]

Trained chest today and i must share with you all that ronnie colemans myo blitz preworkout is intense and works amazingly some chest pump today

Started with hammer strength decline press 4 sets from 40kg up to 80kg last set

Flat press 4 sets 80kg 2,2,3 then drop to 60kg 9

Incline db press 3 sets 35kg 3,3 drop to 25's 7

Cable flies 8,9 then drop set 17 reps

Will be skipping at home later

[ironman1982]

No lifting today just skipping at home

But this stuff is immense

[ironman1982]

Took a few pics this morning straight out of bed so still have my spongebob trousers on hahah i think im getting bigger and leaner only slightly but im happy thats the main thing.

[ironman1982]

Just had the most intense leg workout ever

3 sets squats

4 sets leg press and increase this lift to 180 today up from 160 yipee.

4 sets leg ext and increase this lift to 115kg up from 105 woohoo

Didnt do leg curls as hams and calves are gunned from all the skipping

Still done 4 sets calf extension though

Then i done some bicep work and why? Because i felt lile doing it

4 sets hammer curls last sets drop set

And 3 sets cable curls

No cardio on leg day.

[ironman1982]

Post workout mmmmmmm!

[OnTheSauce]

Bananas are awesome.

[ironman1982]

Bananas are awesome.

Do you have one with your shake after workout patrick

[ironman1982]

2 night shifts to go then back to the iron.

Since ive been skipping ive noticed abs showing slightly more maybe its my mind playing tricks but im enjoying it and doing 25 mins most nights now

[itsjayman02]

Great job and great read.........I will be following

With interest and encouragement not that you need it!!

Just a thought do you do fasted cardio hit?

I found my biggest improvements in losing body fat was with fasted cardio and it can be a bit tedious but weighing everything you eat if possible helps.

Oh the fat fell off once I upped my cardio to twice daily 8 hours apart!!

Only you can hold yourself back so break free and grab your goals by the b**ls !!

[ironman1982]

Great job and great read.........I will be following

With interest and encouragement not that you need it!!

Just a thought do you do fasted cardio hit?

I found my biggest improvements in losing body fat was with fasted cardio and it can be a bit tedious but weighing everything you eat if possible helps.

Oh the fat fell off once I upped my cardio to twice daily 8 hours apart!!

Only you can hold yourself back so break free and grab your goals by the b**ls !!

Thanks very much for these kind words i have not tried fasted cardio but ive read about it, i will start it next week should i have glutamine and bcaa before or just straight empty stomach

[itsjayman02]

Bcaa before fasted cardio more important than the glutamine

IMO leave the glutamine till later in the day

[ironman1982]

Bcaa before fasted cardio more important than the glutamine

IMO leave the glutamine till later in the day

Thanks again. Yeah ill leave glutamine till after weight training. Ill give this a go and log my results. Im looking forward to get weighed end of month should be interesting.

[ironman1982]

Night shifts done yahoooo!! Chest n biceps later

Grrrrrrrr so much aggression to release

[ironman1982]

Hell yeah!!

4 sets decline machine

2 sets max weight flat press 2 reps, 2 reps then dropped for last set to 60kg and 12 reps

Incline machine press 3 sets

Cable flies 3 sets then 2 sets incline db flies

Barbell curls 3 sets

Hammer curls started heavy 2 sets then drop for a set then dropped fot another set

Cable curls 3 sets

What a pump tonight wish i looked like this all the time

[ironman1982]

Just woke up and away to do fasted cardio i will be skipping for 30 mins ive just taken my bcaa and will see how it goes

[ironman1982]

Wow that felt pretty intense felt a little shaky half way through but kept goin i managed 25 min of skipping

Now ive got my eggs on

3 whole eggs 7 whites 2 wholemeal toast black coffee

[ironman1982]

Trained quads tonight

I lowered my weight on squats and tried more reps

Squats 4 sets x 12 reps

Leg press 3 sets

Walking lunges 3 sets

Leg ext 4 sets

Then i done some tricep work as they were feeling left out

Tricep pushdown rope 4 sets

Skull crushers 3 sets

Tricep pushdown straight bar 3 sets

Great session and im loving big ron colemans myo blitz

[ironman1982]

No lifting today just fasted cardio this morning.

Good wee session will take a while for me to get used to doing it.

[itsjayman02]

One day as a time.......today you look and feel better than yesterday and tomorrow you will look better than today .

Very simple thought but strong motivational tool!!

[ironman1982]

One day as a time.......today you look and feel better than yesterday and tomorrow you will look better than today .

Very simple thought but strong motivational tool!!

Nice quote

[ironman1982]

Going gym twice today

Going to do 35 min cardio this morning fasted then ill train shoulders later

Just took my bcaa away i go

[ironman1982]

Trained shoulders traps today

Barbell press 4 sets 9,7,5,5

Db press 8,9,6,4

Side raise 8,6,6,4

Front raise 10, 10, 8, 5

Reverse fly cables 10,10,8,6

Upright row 12, 9,7,5

Barbell shrug 3 sets 100kg 7,7,6,7

Killing it

[ironman1982]

Away to gym early today for fasted cardio

Will do 30 mins

[ironman1982]

2nd session back and hams done

Weighted wide grip pulls 3 sets

Deadlifts 100kg 8. 120 kg 5 140kg 3 160kg fail half way up back bending too much so just put the weight down to save injury

Next time ill try again

Db rows 40kg 10 46kg 7 50kg 4

Lat pull 4 sets concentrating on squeeze at the bottom 4 sets

Hammer strength low row concentrating on negative 4 sets

Leg curls 4 sets 12 reps

I feel leaner and bigger cant wait to get weighed end of month