on friday 25th didnt go to the gym had a long day at work started at 5:00 finished at 21:15 went and did some squats and then when i got home did some rows and some pull ups then went to bed!


mon 28th april 2008
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good workout today really geared myself up for it and just went for it

squats (not including warm ups)
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5reps x 70 kgs
5reps x 70 kgs
5reps x 70 kgs

flat bench press (not including warm ups)
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5 x 47.5kgs
5 x 47.5kgs
5 x 47.5kgs
12 x 30kgs added these in again as found that my chest is the lagging body part and this just finishes it off a bit.

Rows (shoulder grip to chin) as couldnt get to the barbells for deads
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5 x 64kgs
5 x 64kgs
5 x 64kgs

tricep push downs
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5 x 50kgs
5 x 50kgs
5 x 50kgs

dont understand why i find these easier to shift weight on than i do on the bench press but i suppose i shouldnt complain really


total training time 1 hour 10mins


have also done so real work on my diet thanks to some advice from ross based on one of my other posts. I worked out the calories i should be eating with one of the formulas and then added 500 calories a day so that im taking in an extra 3500 calories a week so as to add 1 pound a week. my diet today looked like the following:

10:00 - bowl porridge, protein shake, 300mls milk
total calories = 518 protein = 52g carbs = 60g fat = 9g

12:30 - postworkout- protein shake, fibresure drink
total calories = 545 protein = 40g carbs = 68g fat = 13g

3:00 - 2 angus beef steaks, 2 potato cakes, coleslaw
total calories = 740 protein = 41g carbs = 45g fat = 45g

5:00 = 115g chicken, 2 potatoe cakes, coleslaw, 300ml milk
total calories = 497 protein = 44g carbs = 59g fat = 10g

8:00 = 1 potato & spinach bake, 1 angus beef steak, 1 bag steamed veg
total calories = 520 protein = 27g carbs = 43g fat = 27g

10:30 (going to have) = protein shake, 300ml milk
total calories = 410 calories protein = 42g carbs = 30g fat = 8g


as you can see its a lot more food based and i have started to really work out total calories and p/c/f for each meal so i can focus better on what im getting. was very pleased with the amount of solid food over protein shakes that i have worked up to. any comments from you guys on this eating?