Ongoing fight

hey guys, havnt been posting lately just been lazy really, trying to force my squats and deads up, squats are giving my right knee pains so i think i will get some wraps sometime this week to support that, also ive reached a new level with deads thanks to using a belt! it felt like i could do this at ease but the only issue is i cant get a stronger grip which is holding me back! anyway heres a pic to make everyone happy

fight to keep motivated

Hey guys havnt forgotten about this blog thing just havnt really posted up much since hanh doesnt really do many updates anymore which has kind of made me lose slight motivation as silly as that sounds.

About two weeks ago i got an injury doing SLDL's in the lower back, went to the doctors and they classed it to be a stress fracture in the lower back which made me take 5 days off gym, they recommended a fortnight to recover but i couldnt keep away that much, went through this week as per normal but when it came to back workout just made deadlifts much lighter, also with my routine throughout the week ive taken day 4 out instead of cardio ive seperated my day 5 which was shoulders / back.

Ive been realizing recently my weak points for building at this point are my arms, so im trying my best to get this up to scratch with the rest of my current physique, also another thing is that my shoulders are getting DOMS when i work them hard so that is something else i have to overcome,

will post again soon guys
peace.

one years progress

so as you can see further down in the blog there were some photos of me in march 2010, heres some photos after a years progress

legs day

hey guys just keeping updates, had legs today, last year i was weighing at 87kg and my 1RM record for squats was 110kg which i was quite happy about, then i stopped for a while to avoid injuries, recently ive split up my weekly routine to have a legs dedicated to legs so heres how my day went

squats:
40kg x10
60kg x10
75kg x10
80kg x10
85kg x8

machine leg curls:
25 x10
30 x10
35 x10
40 x10

calf raises:
180 x10
220 x10
260 x10
280 x10

seated leg extensions:
54kg x10
60kg x10
68kg x10
72kg x10

will weigh myself at the end of the week, have a feeling all this rice has made me look a bit worse

new week same shit different day

so these days i cant explain how eager i wait for the next week to come just so i can push my self more and more each week, at the moment my routine looks like this but thinking of mixing it up here and there

day 1: arms
day 2: legs
day 3: chest
day 4: cardio
day 5: shoulders/back

now im trying to incorperate cardio at the end of each day just 10-15 minutes of a run but will help out in the long run i hope for cutting down, at the moment im weighing 86kg in the mornings will keep you updated soon on how im going

laters haters.

feb 09 11

nothing special to post up here, just had my first morning session since work has changed my shifts to night, i only ate breakfast so i thought id double up on creatine, felt great on chest session! definately pushed myself to my limits couldnt help but walk out the door with a smile on my face before i was using jack3d my max weights for db press was about 75 and struggling to get 10 reps, now i can do 85 all day no problem, tried 90's but the handles were thinner which makes it harder for me to get a grip but i still did 4 reps before giving up anyway heres my days work

Pullups
3x 10

Pushups
3x 15

Flat bench DB press
35x  12
65 x 12
70 x 12
75 x 10
85 x  9
90 x  4 (couldnt push any harder dropped back)
85 x 10

Incline DB press (went downhill from here, i always feel so worn down after finishing first routine on DB press)
70 x 10
75 x 6
75 x 8
80 x 4
75 x 6

Leaver incline press
20kg x 12
25kg x 12
45kg x 10
50kg x 9
55kg x 10

Seated flys
12
12
12
10
10

also heres some pics of various foods and a recent one of me, bad quality due to iphone and trying to take it myself =X

feb 02 11

hey guys, just thought id try update a bit about how im going and what ive been eating,
since ive been taking jack3d ive realized how much some of my lifts have improved! may be cause im doubling up on creatine though not too sure,

today went to gym around 5pm did chest work,

Pullups
3x 10

Pushups
3x 15

Bench press
20kg x15

Flat bench DB press
12x 65lb
10x 70lb
10x 75lb
6x   80lb
8x   85lb

Incline DB press
10x 65lb
10x 70lb
7x   75lb (struggled so dropped down weight)
10x 65lb

Seated flys
12
10
10
10

Leaver incline press
10x 40kg
10x 45kg
10x 50kg
8x   55kg

also heres some pictures of some various meals ive been eating, their not in any kind of order.

pushing myself as much as possible but seems to be everything i work on doesnt look like its getting bigger and my back/shoulders are going out of proportion! also started getting pains in my left shin since ive started doing a little bit of cardio