Box squats today. Ye gods are they painfull. Had to drop my maximum training level by 20kg and still could only manage 2 reps a set.

Whacked some light bands on so that the higher I got the harder it was as the top seemed a bit easy compared to the bottom.

For anyone who may be interested this is how I have broken down my training now.

Monday: Heavy upper body lifting. Working on progressive sets of 3's

MTW
-2.5
+1.25
+1.25

Rince and repeat, upping the sets per week

Three movements are:
Shoulder press from pins (60kg MTW)
Incline Chest (80kg MTW)
Chest (100kg MTW)

Doing some bicep pump work inbetween sets when I feel like getting the blood going some more ,or that it wont hamper a lift. I really try for explosive strength on my shoulders as my left shoulder is really lacking mainly due to under training.

Tuesday:
Box Squats and Deads. As heavy as I can 2-3 reps for about 4-5 sets. Box set to an inch under. Upper back work in between sets. Lat pull downs and Bent over rows

Wednesday: Upper body work, 80% MTW 5x 5 on all exercises. With some support work thrown in.

Thursday: Same as above but for lower body.

Friday: Dynamic Speed work for all 50% of MTW but with fast reps trying to keep perfect range of movement and form.


Sat Sun are my days off, training is too difficult usually due to work and such.

I have changed my work outs to base around a powerlifting style as I have decided that I wouldn't mind trying my hand at this. Its competitive which will keep me focused for training and something I enjoy doing. My goals for the next 12 months have become:

Squat 250kg (550pounds) +95kg 1RM best
Dead 200kg (440pounds) + 45kg 1RM Best
Chest Press 200kg + 70kg 1RM Best

I know its a big goal but everyone needs something to work to!

General nutrition is as such;
Monday-Friday

200g+ Protein
60-70g Carbohydrates split 10-20g Before workout 50g post workout with a 2:1 ration between protein in my PWO shake. (I wont eat carbs now unless I earn them at the gym haha)

As little fat as possible all day.

I also try and stick to under 1800 cals a day as I'm slimming down. Once I get to my target fat percentage (about 15-18%)
I will whack my calories up to abut 3000 a day for bulking.

Sat-Sunday

Up my Carb intake to about 150-200g a day Keep protein about the same as it was. Keeping away from processed carbs though (I have the WORST intolerance to wheat so this is pretty easy!) Trying to get most of em from brown rice and Sweet Potatoes. I feel this should be enough to keep my metabolism ticking away without going into starvation mode!

Long read I know but I though be easier if I broke it all down. If anyone see's any glaring gaps let me know as I'm just going on what I've been reading.

I am also going to collect my new power rack and bars and such tomorrow. Will take a pic of my new home set up once its all up and running!

New gym is installed! Absolutely loving having my work out needs in the garage!

No more crappy happy 80's music
No more idiots doing supported pull ups and press ups in the Smith Machine (Yes this did happen!)
No more strange looks from middle aged women
No more 'Having to wear clothes, its gym policy'

I got myself a powerline power rack up to 300kg
309kg weights
7ft bar
5ft bar
Bicep Bar
Z Bar
Loads of dumbell bars
Lat pull down machine/low row machine
Bench

Also bought some callipers and did a body fat % test using the Parillo Calliper method.

Came up 19.5% which would mean that my body weight would be 13.8 stone if no fat. That seems more realistic.

Looking at my pictures this seems odd but I put on the majority of my fat around my waist and back. My legs are really rather lean and make up a large amount of my body weight.

So long time no updates!

I've been maintaining the last couple of weeks or so. Had an off week but in general managing to keep my diet to pretty good form and eating relatively clean so I'm happy!

I have four weeks now until my holiday so am going to be ramping up my dieting efforts again.

I have a fairly strict programme set up. Restricting myself to 1500 cal a day and going for under 80g carbs a day, this works out at 30g pre and 50g post workout split. I'm only cycling carbs on weight training days. For cardio days no carbs will be ingested.

Monday: Maximum Squat
Tuesday: Maximum Bench
Wednesday: 1-2 hours light cardio (out door bike ride usually)
Thursday: Dynamic Squat
Friday: Dynamic Bench
Saturday: Interval training. Hill sprints (I have an awesome set of hills in the lane behind my house. Sprint up one side jog back and repeat until unable. Try and do this 3-5 times.
Sunday: Interval Training Hill sprints.

Following Dave Tates beginner programme 9 weeks under the bar. On week three now and to be honest I've never been in so much pain!

Stats are as follows
Weight 17st 3ibs or 241 lbs so no real big change there.
BF: 19.95%
Neck: 17inch
Shoulders: 54 inch
Chest - Upper: 47.5 inch
Chest - Lower: 48 inch
Waist - at Navel: 42.5 inch
Waist - at Largest: 44.5 inch
Hips - At Largest: 42 inch
Upper Arm - L: 16.25 inch
Upper Arm - R: 16.25 inch
Upper Leg - L: 27.5 inch
Upper Leg - R: 28 inch
Ankle - L: 11.1
Ankle - R: 11

No real big changes from first week. I'm happy with my shoulder progress in general though and have put a little size back on my chest girth since starting this new work out programme. This is probably down to increase lats more than anything though so its probably a back growth.

Anyhoo will be updating weekly

Having been bollocked for such a low calorie intake as of lately I've been playing around with it and my macro nutrients.

Upped Calories to 3000 a day 50% healthy fats 40% protein and less than 10% carbs (if that makes any sense)

Also going for a max effort lower body day with a group of lifters from another city this thursday so its going to be nice to actually set some personal bests!


Thought I'd whack in my breakdown for the next weeks meals. All of this is interchangeable given the macro nutrients stay roughly the same. I will try this for two weeks, see my results and then try lowering it until I get a good 2-3 lbs loss a week. (or fat % loss which ever goes down first)

Breakfast Calories Carbs Fat Protein
Broadways - Scrambled Eggs (1 Egg), 3 large egg 210 3 14 18
Sainsburys So Organic - British Beef Frying Steak, 125 g 264 0 15 32
Oil - Olive, 2 tablespoon 239 0 27 0
Dr Oetker - Egg White Powder*, 1 sachet (8g) 26 0 0 6
Holland and Barrett - Omega 3 Fish Oil Caplet, 2 caplet 14 0 2 0
TOTAL 753 3 58 56

PWO

Myprotein Total Milk and Whey - Protein,60 g 221 2 1 51
Fruit - Bannana, 150 grams 101 26 0 1
Sainsbury's - Fat Free Skimmed British Milk (Correct), 400 ml 140 20 0 14
TOTAL 462 48 1 66


Lunch
Sainsbury's - Tuna Steak In Spring Water 200g Tin, 1 container 228 0 1 54
Oil - Olive, 2 tablespoon 239 0 27 0
Helman's - Mayonaise With Olive Oil, 4 Tbsp 240 2 24 0
TOTAL 707 2 52 54


Shake
Myprotein Total Milk and Whey - Protein, 30 g 110 1 1 25
TOTAL 110 1 1 25
Dinner
Sainsbury's - British Chicken Breast 300g, 348 0 10 65
Sainsbury's - Avacado, 1 an avacado 190 2 20 2
Sainsbury's - Medium Cheddar Cheese, 60 g 246 0 21 15
TOTAL 784 2 51 82

Pre Bedtime Snack
Sainsbury's - Tuna Steak In Spring Water 200g Tin, 1 container 228 0 1 54

Totals 3,044 56 164 337


Just still fine tweaking my diet to try and get that magical numbers that work for me whilst still allowing for decent amount of strength.


Here is a more recent pic as well, change of lighting sucks.

Moved over to a training log now.

http://tnation.T-Nation.com/...g/never_had_abs