2200!! Slap 1000 on that =)

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I would love too, there's plenty of capacity in my diet to, slow & steady though, I've just come off 6 months of 1500-1800 calories.

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Well yeh but 2200 is UNDER maintenance! And doesn't Anthony advocate taking advantage of the swing effect by going straight to +500 and adding some quick muscle?

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I'm not sure, I'll see how my weight is Monday morning then slap an extra 100 cals on for the week & see how I go. I know my calories are low, just being a tad cautious as I've ramped them up before & ended up back at square one ie a fat knacker

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Fair enough, i've done the opposite to you i just can't help but eat! My abs aren't gonna see one ray of sunlight until next summer now anyway so nevermind.

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Exercise	Weight	Reps	Progress	Commentary/ Jibber Jabber
Leg Extension	52.5K	12
Leg Curl	26.25K	7	=	Stuck
Leg Press	67.5K	9	=
Machine Pullover	45K	8	^ Rep
Shoulder Press	16.25K	8	^ Rep
Chest Press	46.25K	8	^ Rep
Lat Pulldown ( Rack)	30K	12	^ Reps
EZ Bar Curl	6.25K	8	^ Reps
SLDL	40K	8	=	Took it steady
Abdominal Crunch		10

Effort: B
Attainment: 7

Good workout, very pleased. The order I've posted above was a little scewed some old dude was sat on the Leg Extention gassing for ages so I did the Leg Curl first then the Pullover & then the Leg Extention once the prick decided to get off the machine (without doing one single set)

Sampled my post workout shake for the first time (25g Maltodextrin, 50g Whey, 40g Chopped Oats) & it went down nicely

Just about to shower up, chill a little then head to the carvery

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Johnny, do you only do one set of each exercise?

Also, how do you measure your effort and attainment? What's the difference between the two?

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Yep, just the one set, done balls to the wall HIT style

I tend to base Attainment on things I've increased (reps or weight)

Effort is how much effort I feel I've put into the sesh, I think a B effort now is more than it was 10 weeks & will probably be in 10 more

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What I've said above doesn't really make a fat lot of sense, but basically I gauge it on gut feeling rather than anything, I don't think I'll ever reach an A + for effort :)

Few random notes:

Calorie counting has slipped a little, I've still eaten 100% clean I've just not been counting as strict over the weekend.

Saturday I had 1 pint & 1 bottle of lager & I made PJ's Chicken Pie which came out pretty awesome even after I'd made a hash of handling the filo. Yesterday lunchtime I went for a carvery & held back on the gravy & stocked up on the vegetables, really hit the spot after a good training session :)

Gym this week will be Tuesday, Thursday & Sunday. It's a freind's mom's 50th Birthday bash on Saturday but I should get away with not having to drink.

I'm not sure on my calories at the moment, I really need to get back on top & being strict with counting them, I'll weigh in tomorrow then see wether or not I should eat a little more

I left my Creatine at work over the weekend so I've not taken it since Friday, I didn't really feel any benefit from it anyway buy I'll look into wether or not I should bother to continue taking it.

I got in touch with T-Mobile & checked my online account & I've not been charged for using my mobile as a modem, the guy at T-Mobile didn't seem to fully understand what I'd done but he said I'd not been charged & just said to be careful about downloading stuff. I've used it over the weekend too & haven't been charged so I shall continue :)

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Weigh In 15-07-08

12st 13lbs

This New School bulk isn't going too well :D Back down to pretty much my end DDC weight, ah well at least I've not stuck a few pounds of fat on. Calories aim is around 2300-2500 now & see how I go

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