fri 18th april 2008
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Had a really crap day at work so turned a frown upside down and used how i felt to up my weights and really push through tonight, again have been concentrating a lot on getting my diet better, have started to exchange one of my protein shakes during the day for a tin of tuna and some cheese and pasta. slowly building up seems to be working i want to make sure im getting the calories in to support the weights im lifting as you have all suggested.

squats (not including warm ups)
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5reps x 57.5kgs
5reps x 60kgs (132lbs)
5reps x 60kgs (132lbs)

flat bench press (not including warm ups)
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5 x 47.5kgs
5 x 50 kgs (110lbs)
5 x 50 kgs (110lbs)

Rows (shoulder grip to chin) as couldnt get to the barbells for deads
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5 x 57kgs (125.5lbs)
5 x 57kgs (125.5lbs)
5 x 57kgs (125.5lbs)

chin ups
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8 x bodyweight
8 x bodyweight
8 x bodyweight


total training time 1 hour 15mins
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felt really good for upping the weights tonight i am goingt to experiment with a slightly larger jump in weights on the squats over next couple of weeks because going up to 60kgs wasnt as hard as i thought it might have felt and so i think i have more room for improvement with this. main thing was that form was kept strict for all sets and reps once again even had someone spot me on form to make sure that i wasnt slipping during the movement.

weighed myself today have put on 3 pounds with no shift in bodyfat percentage so looks like i must be doing something right :-)