Right, well i've not been on here for ages, so i thought i may as well get a new journal going
Last journal I was around 11 stone when i started it. As of the start of this one im weighing 13st 5lbs, so the plan to gain size is working. I'll post todays workout to get it going!

decline bench- 50kgx15, 70kgx10, 80kgx10, 100kgx6, 105kgx5, 110kgx5
incline DB- 25kgx10, 30kgx10, 35kgx8, 37kgx6
flat machine press- 20kg each sidex10, 30kgx10, 40kgx8, 50kgx6
smith machine Overhead press- machine +30kgx10, M+50kgx8,M+ 60kgx8, M+70kgx3!! ( was knackered here!)
lat raises- 4 sets x10

Nice job gaining the size. Not bad weights today either.

Looks like things are going well for you mate. Decent weights there.

quads + calves

hacks- machine x40, M+40kgx20, M+60kgx15, M+80kgx12, M+100kgx8, M+110kgx5
legpress- 145kgx20, 195kgx15, 245kgx15, 295kgx12, 345kgx10
lunges- 2 sets
leg extensions- 4 sets, 1 drop set
calves- 12 sets (standing, seated, toe raises)

Lunges...or walking lunges? I think you should be doing walking lunges.

GymBunny wrote:Lunges...or walking lunges? I think you should be doing walking lunges.

I meant walking lunges They are a must in our gym....Tan demands they be done!!!

back today

warm up
hypers- 15x2
superset
wide grip chins- BWx10x2

BBrows- 60kgx20, 80kgx15, 100kgx10, 120kgx8
DB rows- 70lbx15, 90lbx12, 100lbx10, 120lbx10, 130lbx6
T-bar- 30kgx15, 50kgx12, 70kgx8, 80kgx8
LatPulldown- 4 setsx 12-15

The back held out ALOT better than I expected, no pain worth mentioning, it felt a little tight and 'dull' at times, but nothing too bad. I think a proper warm up and plenty of stretching is making a bit of a difference.

Bloody strong BB rows. Are they parallel?

they are very close...the link below is very similar to how i do mine

http://www.bodybuilding.com/fun/ridgely14.htm

the guy in the first example...i do them underhand though.

120 for 8 is very good.

Nice progress mate.

shoulders/tris

seated DBpress- 20kgx15, 25kgx10, 27.5kgx10, 30kgx8x2
lat raises- 25lbsx 15 x 3
superset
plate raises- 30x3
reverse pec deck- 72lbsx10, 96lbx10, 120lbx10 drop 96lbx8 drop 72lbx10
seated shrugs- 3 setsx 15
dips- 4 setsx10
pressdown- 4x10

diet
slight variation on what i posted yesterday

1- 100g oats, 3 whole eggs, 50g whey
2- 100g rice, 200g chicken, veg, 15 ml olive oil
3- 100g pasta, 200g chicken, veg, 15 ml oilve oil
pre- NO
post- pro recover (24g pro, 48g carbs)
4- 100g oats, 200g fish
5- 200g chicken/turkey, veg, 15 ml olive oil
6- 250g quark, 25g PB

Not got any sweet potatos and no udo's oil......not happy!!!

Wow Rob...you really have made huge progress!!!! Well done!