Don't you have Sky+ for BB?

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Unfortunately not, just the bog standard Sky - my video's playing up too so I can't even tape it

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Sorry Phoe, I missed this last night.

That's a good call, I like to do my Leg Ext/Curl/Press combination to start off with but I could quite easily put the Shoulder Press before the Chest Press, I'll give it a go tonight.

Once I've put a few pounds on I want to try a bit of specialisation work, because my shoulders are a bit of a weak link & an area I want to improve the most physically I'll start off with a shoulder specialisation

Weigh In 22-07-08

13 st 2lbs

That's a good couple of pounds on since I last weighed in so I'll stick with 2500 calories until any gains halt. I'm expecting to stick another couple of pounds on with me loading with Creatine again.

Starting to think about the gym tonight now, sometimes I get nervous butterflies thinking about it

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Workout 1
Date: 22/07/08
Exercise	Weight	Reps	Progress	Commentary
Leg Extension	55K	8	=
Leg Curl	26.25K	7	=
Leg Press	70K	14 + 1	^ Reps	The + 1 was with a little assistance from the guy spotting me
Machine Pullover	45K	7	:(
Shoulder Press	16.25K	9	^ Reps	Progress at last :)
Chest Press	46.25K	6	:(	Was a total sweaty mess at this point
Lat Pulldown ( Rack)	32.5K	8	^ Reps
EZ Bar Curl	6.25K	6	:(
SLDL	42.5K	7	:(
Abdominal Crunch		8	=

Effort: A
Attainment: 6.5

That was one solid effort, very pleased with that. Me & the big dude from last week spotted each other on the Leg Press & it certainly helped me push out a few extra reps, I thought I was going to cry on that last one.

That pretty much buggered me up for the rest of the workout, but I carried on & didn't do too bad, made some progress on the Shoulder Press which I can hopefully build on.

The sweat was pouring down my face on the Chest Press & was stinging my eyes which put me off a little, but all in all a good session, I pushed as much as I possibly could on every exercise, the only downfall was I was a little slow

2550 calories for today, pretty much the same for tomorrow & the rest of the week. Looking forward to getting some rest now :)

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You look to be doing really well mate, keep it up!

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Cheers buddy, I've been pulling out some good efforts just lately, just need to keep that up & hopefully I'll get somewhere (rather than just fat again)

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Workout 2
Date: 24/07/08
Exercise	Weight	Reps	Progress	Commentary
Leg Extension	55K	9	^ Reps
Leg Curl	26.25K	8	^ Reps	Finally :)
Leg Press	70K	10 + 2	^ Weight	The lad spotting me said afterwards "that looked painful"
Chest Press	46.25K	8	=
Single Arm Row (Rack System)	23.25K	10 R 8 L		Was struggling at this point, I was soaked with sweat
Shoulder Press	16.25K	8	:(
Tricep Rope Pulldown	20K	6	:(
SLDL	42.5K	9	^ Reps	Hit the magic number 8, up weight next time
Rotary Torso	22.5K	6 L 6 R	=
Calf Raise	22.5K	XXX	XXX	Didn't do, fooked :S

Effort: B+
Attainment: 7

Bloomin' 'eck, I sure am sweaty, it sure is hot :) Just about to hit the shower

That was a really good session, I'm putting in some good efforts which I put down to a new found concentration & the fact I'm not having to worry about form.

I'll post up the last few day's diet, just to prove I'm not whoffing fish finger sarnies & meatballs. Monday, Tuesday my apetitite was ravenous but yesterday & today I've struggled, I feel quite bloeated - I'm not sure wether it's the Creatine or I'm eating too much bread

I snapped up 12 Muller yogurts from Morrisons for £2 which is a good deal - not the best yoghurt on the market for you but nice & cheap :)

On a side note, some dude was wearing makeup in the gym tonight :S

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Tuesday 21/7/08
		Cal	Protein g	Carb g	Fat g
Breakfast
Quaker Oats	70g	249	7.7	42	5.6
Milk	250ml	120	8.25	12.5	4
Bread	Thick Brown (1 Slice)	105	4	20.2	0.8
Peanut Butter	20g	119	4.9	2	10.1
Snack
Ham	2	28	4.5	0.9	0.7
Cheese Slice	1	54	7	0	3.2
Bagel	1	224	11.8	31.5	5.5
Lunch
Tuna	Tin (65g Drained)	65.65	15.5	0	0.4
Nutty Bread	4	440	25.6	47.6	16
Apple (Flesh only)	100g	47	0.4	11.2	0.1
Light Mayo	15g	45	0.1	1	4.5
Snack
Banana	100g	100	1.2	23.2	0.3
Cheapo Yoghurt	125g	100	2.9	20	0.9
Museli	50g	168	4.55	31	2.85
Powdered Milk	20g	70	7.12	10	0.12
Tea
Cottage Pie		236	11.1	35.7	5.4
Peas	50g	39.5	3.35	5	0.8
Corn	50g	61	1.5	13.3	0.6
Brown Sauce	30g Portion	35.7	0.57	8.13	0.06
Snack
Bran	50g	165	5.55	32.9	1.15
Milk	200ml	96	6.6	10	3.2
		2567.85	134.19	358.13	66.28
			536.76	1432.52	596.52
		99.92%	20.90%	55.79%	23.23%
Wednesday 23/07/08
Breakfast		Cal	Protein	Carb	Fat
Quaker Oats	70g	249	7.7	42	5.6
Milk	250ml	120	8.25	12.5	4
Bread	Thick Brown (1 Slice)	105	4	20.2	0.8
Peanut Butter	20g	119	4.9	2	10.1
Snack
Ham	2	28	4.5	0.9	0.7
Cheese Slice	1	54	7	0	3.2
Bagel	1	224	11.8	31.5	5.5
Lunch
Tuna	Tin (130g Drained)	131.3	30.94	0	0.78
Nutty Bread	4	440	25.6	47.6	16
Apple (Flesh only)	100g	47	0.4	11.2	0.1
Light Mayo	15g	45	0.1	1	4.5
Snack
Banana	100g	100	1.2	23.2	0.3
Yoghurt	Small tub (150g)	93	9.2	10.7	1.5
Tea
Brown Rice (Uncooked)	60g (uncooked)	201.6	4.8	42.6	1.32
Chicken Breast	130g	192.4	41.6	0	2.86
Curry	200g	98	2	14.6	3.4
Snack
Bran	50g	165	5.55	32.9	1.15
Milk	200ml	96	6.6	10	3.2
		2508.3	176.14	302.9	65.01
			704.56	1211.60	585.09
		99.72%	28.09%	48.30%	23.33%
Thursday 24/07/08
Breakfast		Cal	Protein	Carb	Fat
Quaker Oats	70g	249	7.7	42	5.6
Milk	250ml	120	8.25	12.5	4
Bread	Thick Brown (1 Slice)	105	4	20.2	0.8
Peanut Butter	20g	119	4.9	2	10.1
Snack
Ham	2	28	4.5	0.9	0.7
Cheese Slice	1	54	7	0	3.2
Bagel	1	224	11.8	31.5	5.5
Lunch
Tuna	Tin (130g Drained)	131.3	30.94	0	0.78
Nutty Bread	4	440	25.6	47.6	16
Apple (Flesh only)	100g	47	0.4	11.2	0.1
Light Mayo	15g	45	0.1	1	4.5
Snack
Banana	100g	100	1.2	23.2	0.3
Yoghurt	Small tub (150g)	93	9.2	10.7	1.5
Tea
Brown Rice (Uncooked)	70g (uncooked)	235.2	5.6	49.7	1.54
Chicken Breast	120g	177.6	38.4	0	2.64
Tinned Toms	220g	52.8	2.86	9.68	0
Snack
Bran	50g	165	5.55	32.9	1.15
Milk	200ml	96	6.6	10	3.2
		2481.9	174.6	305.08	61.61
			698.40	1220.32	554.49
		99.65%	28.14%	49.17%	22.34%

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I skipped my toast & PB this morning as I wasn't hungry.

Cheeky jump on the scales this morning & I'm one pound up to 13st 3lbs

I slept rubbish last night due to the heat - hopefully will get to play a bit of catch up over the weekend.

My glutes, lower back, hams & quads are sore as heck today :)

I'm at gym number two over the weekend, it has a great selection of machines but very little in terms of free weights so I'll bodge together a routine.

May have a couple of chilling drinks over the weekend to unwind after a busy week & take full body measurements

Beard is coming on nicely & I may even shave my head over the weekend

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You're growing a beard? In this weather!

That accounts for the 1lb weight rise :P

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