Dumbbell Bench press personal record

Press from: 35kg - 6 reps

To: 37.5kg - 5 reps

@ 24/05/11, 72kg, 5+ months training.

Funny thing is, my friend picked the weights from the rack for me, and it turned out i was doing 1 40kg dumbbell and 1 37.5kg dumbbell... no wonder i was having trouble balancing xD.

I tried 40kg in the next set, but only managed 1 rep... =(

Squat Personal Record

Squat from: 140kg - 1 reps

To: 150kg - 3 reps

@ 24/05/11, 72kg, 5+ months training.

This session I started with 2 warm-up sets then went straight into my heaviest sets, after doing 7 reps of 140 kg, I went up to 150kg for 3 reps.

Unfortunately i failed epically trying 160kg, I didn't realise how much my muscles had fatigued from doing the previous 2 sets :P, it was so epic that I even got carpet burn on my knees !

June Progress

Obviously gotta include a little pose haha!! 

Statistics at the time: 

Measurements:

Age: 17

Height: 171 cm (5'6)

Weight: 71 kg (156.5 lbs)

Arm: 35 cm (13.8")

Leg (Quad): 55 cm (21.7")

Leg (Calf): 40 cm (15.7")

Chest: 98.5 cm (38.8")

Personal Best Lifts:

Flat Bench Press: 85kg (187.4 lbs) - 1 reps, 27/04/2011

Dumbbell Bench Press: 35 kg (77.2 lbs) - 6 reps, 27/04/2011

Squat: - 140 kg (308.6 lbs) - 1 reps, 24/05/2011

Dead lift: 180 kg (396.8 lbs) - 1 reps, 19/05/2011

Dumbbell Shoulder Press: - 25 kg (55.1 lbs) - 4 reps, 28/04/2011

Military Press: - (Not performed)

Progress:

This month hasn't been the most progressive, because i've had to dedicate some of my time on exams, and therefore missing a few days at the gym. I've not been eating very well lately either, next month this will hopefully change, because my exams will be ending... 

My chest seems to be the largest strength plateau for me at the moment. I haven't progressed in weight in the last 2 months, being stuck at 85kg bench and 35kg dumbells. It's quite discouraging to be honest, after my exams i'll be trying to change my chest routines jurastically to help make progress, i'll keep you posted on how it goes. 

I'm currently off creatine, mainly because i can't be bothered to take it. I'll just treat it as my 'rest phase' and go back on it after my exams have ended.

Supplements:

I've changed the protein i use, quad protein is good, but i fancied trying something new. So i forked out some cash to buy a tub syntha-6.

A 2kg tub cost me £37.00, they claim their protein mix gives your body maintained protein synthesis for about 8-9 hours which is nearly double what quad protein claims. I love the idea of protein matrix's, because i like to think my body is getting protein throughout the day. This protein tastes great in water and milk, the tub has only got about 50 ish servings so it's quite an expensive option, due to it's 44g serving size. Obviously since i've only been taking it for a week i haven't seen any noticable gains using this protein, but i'm hoping i will see some soon.

Squat Personal Record

Squat from: 135kg - 2 reps

To: 140kg - 1 reps

@ 24/05/11, 72kg, 4+ months training.

Deadlift Personal Record

Deadlift from: 160kg - 1 reps

To: 180kg - 1 reps

I started my back workout with deadlifts today, and on my 4th set I was able to do 4 reps of 160kg so with some confidence i tried 180kg. I gave myself a good 5 minutes to get ready and i managed to lift it with good form and relative ease :). Pretty happy with that, it felt good, all the way from the ground to standing. 

@ 19/05/11, 72kg, 4+ months training.

Squat Personal Record!

Squat from: 130kg - 2 reps


To: 135kg - 2 reps


Since i wasn't fully recovered due to loss of sleep I didn't go for 140kg, instead i did 2 reps of 135kg :), if I'm feeling good next week I'll go for 145kg!


@ 08/05/11, 71-72kg, 4+ months training.

April Progress

Looking constipated bro!

I wasn't satisfied with the shoddy pictures I took with the absolutely mental lighting, so I took another set half way through the month (i know my hair looks like a mushroom :D, that's just how I roll sometimes ;))

Rough statistics at the time (Up till the middle of April): 

Measurements:

Age: 17

Height: 170 cm (5'6)

Weight: 70 kg (154.3 lbs)

Arm: 34 cm (13.4")

Leg (Quad): 54 cm (21.3")

Leg (Calf): 40 cm (15.7")

Chest: 99 cm (39")

Personal Best Lifts:

Flat Bench Press: 80kg (176 lbs) - 3 reps

Dumbbell Bench Press: 35 kg (77.2 lbs) - 6 reps

Squat: - 115 kg (254 lbs) - 4 reps

Dead lift: 140 kg (309 lbs) - 2 reps

Dumbbell Shoulder Press: - 20 kg (44 lbs)

Military Press: - (Not performed)

Weekly routine at the time:

Day 1: Legs

Day 2: Chest (+Triceps no specifically)

Day 3: Back (+Biceps not specifically)

Day 4: Shoulders

Alteration, I put my leg workout to the first day because I was being annoyed with having intense D.O.M's (Delayed onset muscle soreness) while I'm at work, it really makes things difficult... it's bearable while going to school. I also don't do traps specifically any more, I feel I'm getting enough of a workout in my traps from exercises such as power cleans and lateral raises, that it's a waste of time focusing on them. Plus I've been having trouble working my shoulders well so I've been dedicating more time on them. 

I was contemplating whether or not to dedicate another day to just arms, as suggested by someone at my gym, but since i work on weekends I'd find it hard to fit it in, and i was fairly sure i was working my triceps and biceps enough during my chest and back days. 

I don't work my arms specifically, and I rarely do any biceps or triceps exercise such as curls, I feel I'm working them sufficiently during exercises such as bench press and pull ups. At my gym I see masses of people doing curls every other day and chest on the days in-between... it's a bit retarded lol. I guess their idea of a good physique, are huge upper body, tiny legs, no back and tiny triceps xD. Since I'm a very polite person I don't give out advice, as to avoid causing any unintentional offence, as this would most likely lead to a fight... That's if my judge of character has any accuracy (basically they seem like giant knob heads who start fights :P). Rest assured, my gym isn't filled with incompetents, there are a few regular members who work extremely hard on their whole body and are in great shape and are very strong, even some ages 50+'s! 

Supplements Taken:

I finished my bag of quad protein (cookies & cream), I was very satisfied so i bought another bag, this time Double chocolate fudge flavour. After the first serving I already decided that double chocolate fudge was my preference, it tastes soooo good! It's like a thicker version of Nesquik, exactly like a chocolate milk shake. 

I also got another free 100g's of micronised creatine from the supplier which is just peachy, if i keep buying quad protein I'll never need to buy creatine again.

I bought a number of mineral supplements from Ebay I chose these carefully by analysing which essential minerals were missing from my multi-vitamin & mineral supplement. Here's what I bought. 

Flaxseed Oil (100 Tablets): I bought this for £4.49, and it brings 50 servings, this is quite cheap for flaxseed oil capsules. 

Magnesium (90 Tablets): This was £4.29, and since it's 1 a day, you'll get 90 servings. 

Calcium (50 tablets): This was only £2.69, for 50 servings. 

I take these every morning and hopefully they'll have a positive effect after a few months. Apparently you won't feel any effects straight away, they will take time to take effect.

Review: 

Since I've only been consuming these mineral supplements for a short period of time, i can't say I've felt any big positive effects yet, only time will tell. The prices seem very reasonable (at least compared to Holland & Barrett), the seller seems to have gained high praise, so I don't have any problem trusting the product, just make sure you store the flaxseed oils in a cool and dark area and you seal the bags properly, because the flaxseed oils deteriorate in sunlight and high heat/humidity. 

In a later post I will give information on the importance of the different vitamins and minerals, and which ones are especially essential to leading a healthy life. 

Diet:

Began cutting out the junk food, and fizzy drinks during lunch. Still finding it hard to fit in more than 3 proper meals on school nights. 

Equipment: 

After having troubles with my grip during my heavier sets of dead lifts, I decided to buy some lifting straps.

RDX Padded Weight Lifting Training Gym Straps:

Price: £6.48 (including P&P)

Size: One-Size-Fit's-All

Review: 

They came in a snazzy zip-lock bag, gotta say RDX have got style, they know how to package their products. They're a high quality product, which I'm sure will last me for a long time. They are padded as to reduce pressure on your wrists for increased comfort. They help increase my grip by a lot and aid in getting those extra reps on my heavier sets, and in keeping my grip strong while trying new personal record lifts. I'm very satisfied with these lifting straps and I'd recommend them if you're looking to buy a set of lifting straps. 

March Progress

Here's the next months progressing pictures. After about 2 months of training. 

Great quality! :P

Legs aren't looking great, but only just started working them properly, they'll get better soon!

Rough statistics at the time: 

Measurements:

Age: 17

Height: 170 cm (5'6)

Weight: 68 kg (143 lbs)

Personal Best Lifts:

Flat Bench Press: - (Only did Dumbbell bench press)

Dumbbell Bench Press: 32.5 kg (Each hand)

Squat: - 80 kg

Dead lift: 110 kg

Dumbbell Shoulder Press: - 20 kg (Each hand)

Military Press: - (Only used machine)

Weekly routine at the time:

Day 1: Chest/Triceps

Day 2: Back/Biceps

Day 3: Legs

Day 4: Shoulders/Traps

By this time it was put to my attention that using machines isn't as effective as free weights, and since I'm interested in getting the best workouts and increasing my functional strength, I started doing weighted free squats and dumbbell shoulder press. These free weight exercises felt much better on my joints and I found it easier to feel a good stretch and pump in my muscles which is great, to maintain a good mind-muscle connection. 

At this point I was pushing myself, as usual, trying to do new weights every session with my partner spotting me for safety of course. Having a spotter is great if you're trying to do new weights you've never done before or if they're trying to get that last rep in, that last rep can be very important to make progress.

Supplements taken:

After finishing the Whey protein from Holland & Barrett and happily throwing away the Milk & Egg protein, I decided that it'd be in my best interest to try new products. 

Inner Armour Super Quad Protein (Cookies & Cream):

Price: £29.95 (Price I bought it for)

Mass: 2kg (4.4 lbs)

Servings: 57 (35g servings)

Price per serving: £0.53

Protein: 24g (Per serving)

Fat: 2g

Review: 

Super Quad Protein is a great product, I love that it is very affordable while remaining a very competitive and quality product. It has 24g of protein which is great, and what made me choose this protein over conventional whey proteins is that it is a protein matrix which has claims of maintaining steady digestion for up to 4 hours, I had read studies that a protein matrix which helps your body sustain protein synthesis in your muscles has shown more gains than people who take only whey protein, super quad protein also has a great BCAA profile and added Glutamine. Super Quad Protein comes in 4 flavours (Strawberry, Vanilla, Cookies & Cream and Double chocolate fudge), I chose cookies & cream which tastes pretty good in water but great in milk and in both it mixes excellently, I never have any lumps. The only issues I have with the product is that I would've preferred it in nice resealable tubs, I find the bags to be annoying to reseal (but I suppose that's one way they keep their costs down), Super Quad Protein also has creatine in it but they don't specify the dosage so it's hard to regulate your creatine intake, but it's a great product overall and I'd definitely recommend you try it. 



(PS, I bought it from e bay and every time you buy the protein they give you 100g of micronised creatine for free and a free sample (they're generally fat burners))










I didn't want to miss out on any gains between the time I leave the gym and getting home to get my protein shake, so i bought a shaker so i can get my protein straight after my workout.

ProElite Blender Bottle:
Price: £3.65 (Price I paid, you can get it cheaper)
Review: 
I just put my powder in it, carry it around in my bag, then whip it out after my workout. At the gym i mix it with water, and with the blender ball it mixes with easy, no lumps at all. It's a great product, and well designed with a strong lid with no rubber gaskets and no leaks, very sturdy. I'd recommend you purchase one of these over a filter shaker. 

Sci-MX Creatine monohydrate:

Price: £12.99 (i got mine cheaper on offer in Sainsburies)

Mass: 250g

Servings: 50 (5g servings)

Price per serving: £0.26

Review:
This creatine is actually quite expensive in my opinion, although it wasn't too bad since my mum bought me 3 tubs on offer lol (Thanks!). The product doesn't recommend any loading phases, just continues use twice a day, 30 mins before a workout. After using it for a while it seems I gained a noticeable amount of water weight, but I didn't feel much bloating so that's good. Honestly I'm not sure if it helps me during my workouts but by this point I hadn't hit any strength plateaus and I was making good process, so perhaps it contributed to my progress. It has definitely increases the size of my muscles. It's a good product which lasts long and seems to be working, the only issues are that i would've liked to be given a scoop/spoon which is 5mg, to give an accurate dosage and also it doesn't mix very well in water (do any creatine powders mix well in water?) and it is quite bitter.

Since I go to school I put a scoop of creatine powder into a small tub and put it in my bag with a funnel to prepare at school before walking to the gym.

Wilko's Multivitamin & Minerals:

Price: £0.50 (2 for £1.00 i think)

Amount: 30 Tablets

Servings: 30

Price per serving: £0.02

Review:
A multi-vitamin supplement can really help you maintain a healthy body, because sometimes it's just impossible to ingest all the essential vitamins and minerals in your day to day food, with all the processed foods and general shit added to create more 'artificial' nutrients which can have adverse effects on your health. This multi-vitamin has all the vitamins you need to stay healthy with a number of important minerals such as iron which can help brain function and is essential for producing blood. It's so affordable, has a large majority of the RDA's of essential vitamins and minerals! I can't comment on how effectively they're absorbed by body, but since this supplement has more essential ingredients than most branded and costly supplements, you can't go wrong at only 50p. These supplements generally take a long period of consumption before any real positive effects are felt, but I'm feeling quite healthy so I'm satisfied. 
Go out and buy yourself a good multi-vitamin & mineral, even if you're not training. 


Diet:
My diet remained the same, other than drinking more water and taking creatine and a multi-vitamin. Tried to reduce the amount I ate before bed. 


Equipment: 
I noticed my hands were becoming coarse with callous skin after lifting weights (especially on back day) so i bought some gloves to protect them, and increase my grip. 

York Multi-purpose Gloves: 
Price: £9.99
Size: Large
Review: 
They're not bad, they help with my grip and protect my hand due to the padded palm, but they've already begun to fray in areas and the finger holes are massive! I'd prefer them to be a better fit... I don't recommend them, low quality, unreasonable price. 

February Progress

Unfortunately I don't have any pictures of me from the end of December before I started going to the gym but these are progress pictures I took back in February after a month of going to the gym:

(These are the probably the best progress pictures I've taken of myself, they go down hill from here so it's quite hard to see my gains, ah well... )

Rough statistics at the time: 

Measurements:

Age: 17

Height: 170 cm (5'6)

Weight: 65 kg (143 lbs)

Personal Best Lifts:

Flat Bench Press: - (Only did Dumbbell bench press)

Dumbbell Bench Press: 27.5 kg (Each hand)

Squat: - (Only used machine)

Dead lift: 80 kg

Dumbbell Shoulder Press: - (Only used machine)

Military Press: - (Only used machine)

Don't worry this list of personal best lifts will be full later on, and you'll be able to observe my progress. 

Weekly routine at the time:

Day 1: Chest/Triceps

Day 2: Back/Biceps

Day 3: Legs

Day 4: Shoulders/Traps

In my first month I was following basic schemes such as pyramiding up in weight and down in reps for usually 5 sets, but basically doing all the different exercises we could do. 

The chest routine I was doing during this time was taken from the amazing Asian 'Hanhchampion' (http://www.youtube.com/user/HanhChampion, http://hanhchampion.blogspot.com/).

I love to push my boundaries and work as hard as I can to progress rapidly, so since joining the gym i have been pushing myself to lift heavy, there is never a session in the gym which I don't try to make progress either in the weight I do or the reps I do of a very heavy weight.

Supplements taken:

During this stage I was only taking a protein supplement which I casually bought from Holland & Barrett for a 'reduced' price by using coupons from a magazine. In my opinion the products I bought were extremely over priced even with the coupons for the amount of servings and the quality of the product. I didn't have a shaker to bring to my gym so I would whip up 1 scoop of  whey protein at home after my workouts and if i felt like i had a strong stomach I would drink the milk & egg protein before bed. 

Holland & Barrett Whey Protein (Chocolate):

Price: £29.99 (Without coupon)

Mass: 908g

Servings: 36 (25g servings)

Price per serving: £0.83

Protein: 18g (Per serving)

Fat: 2.2g

Review: Without a coupon this product is very expensive, it has an acceptable amount of protein and about 8.5 grams of BCAA per serving which is not bad. In chocolate it tastes alight, slightly sweet and it mixes easily in water and milk. They claim to provide you with extra high quality proteins, which I agree with since I had main some good gains using the product, but at the price and fairly bland taste, I won't be buying it again. 

Holland & Barrett Milk & Egg Protein (Strawberry):

Price: £13.99 (Without coupon)

Mass: 398g 

Servings: 19 (21g servings) 

Price per serving: £0.74

Protein: 16g (Per serving)

Fat: 0.3g

Review: I also bought as a source of protein for my body to digest while I'm asleep, since after a little research I found that milk and egg protein is digested over a long period of time. I was extremely disappointed with this product. I bought the strawberry flavour which tasted HORRIBLE! It was very bitter and didn't taste anything like strawberry at all, I had to down it in one otherwise I probably would have vomited. The consistency wasn't helpful either, with the recommended amount of liquid added it was like thick custard and since it mixes very poorly it was like custard with lumps of bitter shit. Its price isn't too bad but since it's a poor product I wouldn't recommend anyone buy it. after having around 8 servings I had to throw it out, i just couldn't stomach it. 

Diet: 

I didn't really alter my diet once joining the gym, my diet wasn't too bad but it was very good either . I never really had issues with my body fat, but i wouldn't mind losing a little to get better muscle definition. At this point in my training I was eating the usual 3-4 meals a day.

Breakfast:

A cup of tea with:

Option 1 - Shreddies

Option 2 - Cheerios

Option 3 - Porridge

Option 4 - Occasional bacon sandwich 

Lunch:

A bottle of Pepsi with:

Option 1 - Baguette Sandwich from Greggs

Option 2 - Couple of Greggs Sausage Rolls

Option 3 - Chicken pasty

Option 4 - Occasional tray of chips

Option 5 - Occasional 'King-sized' Burger from a dirty burger place

Diner: 

Basically a bowl of rice with a plate of vegetables and meat. Which is basically every diner, this is how Chinese people eat :P, the amount if eat therefore varies, but lately I tried to eat more meat and more vegetables to encourage healthy muscle growth. 

Before Bed: 

After a few hours I'm hungry again so I eat something before i go to bed, usually a sandwich or some noodles.

I was getting my 8 hours of sleep on school nights and 10-12 hours on weekends. 

Later I'll make a post about my goals and how I will try to achieve them.