Good on you Johnny. Onwards and upwards...

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Weeky Calorie Totals
WE 05/10/08
Day	Calories	Protein g	Carbs g	Fat g
Monday	2007.25	103.55	286.75	49.85
Tuesday	1963.95	99.57	305.13	37.71
Wednesday	2199.7	163.59	305.47	35.55
Thursday	2088.3	146.45	296.03	34.67
Friday	2116.15	140.07	232.55	39.82
Saturday	2374.4	119.08	304.25	77.55
Sunday	2296.25	134.31	317.05	56.35
Daily Average	2149.4	129.5	292.5	47.4
	2114.13	518.07	1169.85	426.21
	98.36%	24.10%	54.43%	19.83%

I counted the entire which I feel good for, I hate losing track. Diet wise things were good, a couple of treats & a total of 3 pints (on seperate occasions) over the weekend. I may not be so lucky this weekend with a house party lined up :/

Went to the gym yesterday & ran though my form for the Deadlifts, really need to ensure I keep my head up, shoulders rigid & ass cheeks clenched. Once I've mastered that I'll start adding weight, though to be honest I was only using 40Kg (+ the bar) for sets of 6-8 & was pretty knackered.

Also did some chins, could only manage 2, then I chucked in a few negatives on top & did this a couple times

Then I did Bench Press & Calf Raises to round off

I'm sure there was loads of other crap I was going to say

ETA: I take it it'll be pretty quiet this week being the official week off, not for me though, I'll be ploughing through & hoping to hit it hard this week

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I've felt like sacking the gym off tonight but I'm going to drag my ass there seeings as I won't be going on Sunday morning

My lats are still killing me from Sunday morning, I hope it's DOMS & I've not pulled them both or something.

I've knocked two full bodies together to alternate 2/3 times per week, a good handfull of exercises covering 10-12 sets of 6-10 reps. I'll start those on Thursday, tonight I'm going to run through Deads & maybe Dips again, although I do prefer the Bench Press so I'll propably stick with that.

Tonight will do something like


Leg Press
Leg Curl
Pullover (depending)
Bench Press (depending)
Shoulder Press
Bicep Curl
Tricep Pulldown
Rotary Torso

Deadlift - Practice
Dips - Practice

Calories been around the 1900 calorie mark this week, usual diet of:

Breakfast: Porridge (60g oats 200ml milk)
Snack: 1/2 bagel with low fat cheese & ham
Lunch: 3 rounds tuna mayo sarnie's with an apple
Snack: Banana & Yogurt
Dinner: Cottage Pie with 50g peas & 50g sweetcorn
Snack: 3 Weetabix with 200ml milk

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where's the back work in that routine?

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Lats are frazzled from Sunday's negative chins :/ I'll do the pullovers & see how they are after that

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Piss poor workout, gym was busy so it was very stop start, waiting around for equipment, things done in a messed up order, it sucked!

07/10/2008	Set 1	Reps	Set 2	Reps	Commentary
Leg Press	70kg	9	67.5kg	9	1st set felt heavy & uncomfortable on the knees :/
					2nd set felt better
Machine Pullover	40Kg	13			Sore on the Lats
Leg Curl	25Kg	7			Knees were hurting from the Leg Press
Dips	Practice				Couldn't get to grips with them tonight
Tricep Rope Pulldown	17.5Kg	13
Bench Press	40Kg	6	40Kg	4
Row Machine	25Kg	9
Rotary Torso	20Kg	13 L 13 R

Not even sure that was worth logging but hey, hopefully Thursday will be a little quieter

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Sounds like you nuked yourself Sunday as you suspected.

Take an extra day out before you train next maybe?

Were you more comfortable with the DL practice on Sunday?

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Is was thinking of delaying it, but with this week's schedule, if I'd missed today I'd only fit one session this week.

DL's were better thanks, they do take a little practice. Think I may have hyperextended (if that's the word) my back a little with my efforts in preventing the shoulders from slumping forward so I need to be wary of that in the future. So many little pointers to remember!

ETA: I'd intended to practice DL's tonight but it was too busy

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Exercise	Set 1	Reps	Set 2	Reps	Commentary
DL	40Kg	13	42.5Kg	9	Didn't fail on the 2nd set, couldn't hold good form
LPD (Machine)	40Kg	7	40Kg	5
Shoulder Press	20Kg	7	20Kg	6
EZ Curls	5Kg	13
AB Crunch		10

Didn't really fancy it last night but went anyway, quite enjoyed it in the end. Last night I was going to start my new routine, but when I checked it before I left I didn't like the look of it so back to the drawing board. I either make it too simple or too complicated.

Weight yesterday was at 13st 2 lbs so that's all good but skinfold still in the 22mm area :/

Have a party on Saturday night, so I'll have a few beers & nibbles, just not go too mad on it all. Pees me off at the end of a good solid week it all goes tits up at some social bash (that to be honest, I don't realy give a rats ass about!)

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don't go then!

ETA: are you're weights plus bar or inc bar?

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