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My Workout Page Change Log


Workout and Videos

This is where I will post the notes to what I have changed on the page showing my workout and the techniques I use.

  • 03/05/2014 – weighted Ab Crunches
  • 22/01/2014 – Machine Rows + T-Bar Rows + One Arm Lever Row + Dumbbell Tricep Press
  • 06/11/13 – HEX deadlift + Smith Machine + Reverse Grip Pulldown + Pull Over + Shrugs + Dips + Rope Push Downs + Skull Crushers
  • 27/09/13 – Seated leg press
  • 13/09/13 – Added Barbell Lateral Raise
  • 12/08/13 – Added Bicep Preacher Curls
  • 27/07/13 – Added Seated Barbell Press ,Leg Extensions, Leg Curls, Upright Cable Rows
  • Page started – Version 0.1 – 25/07/2013

Back and Triceps 12/06/13

I started with a stretch to limber up and warm up my muscles. I then did the following;


  • 60kg x 8 *
  • 80kg x 8 *
  • 100kg x 8 *
  • 140kg x 4
  • 160kg x 2
  • 180kg x 1


Behind the neck wide grip lat pulldown

  • 60kg x 10 *
  • 80kg x 10

Close grip pull downs

  • 70kg x 10*
  • 90kg x 10

Sit down rows

  • 60kg x 10 *
  • 80kg x 10

Bent over reverse grip barbell row

  • 160kg x 10 x 4


  • 60kg x 15 *
  • 80kg x 15 
  • 100kg x 15


Narrow grip bench press

  • 60kg x 8 x 3

Over head tricep extension

  • 50lb x 8 *
  • 80lb x 8 

Kick Backs

  • 8kg x 8 per arm *
  • 30lb x 8 per arm

Tricep push down

  • 60kg x 8 *
  • 80kg x 8


*Warm-up sets

All reps are approximate.


What I have started to do is drop the weight and the number of sets I carry out. I know I hit the muscles much better when I use strict controlled form, rather than lifting much heavier weight and using very poor form. I will continue to use this technique for a good six months and monitor my progress. 

I have tired a fair few different ways to workout, but this is by far the most intense I have done up to now. Doing less sets has enabled me to focus more and really hit the muscles hard on that exercise. I find that when I do lots of sets I don’t focus on the one in hand, rather than thinking I have another set to go and so I give up just before I push myself.

I feel that I can drop more from the biceps and triceps exercises and use more intensity. I do like to have a little mixture and a cool down set though. I feel that tonight went well and I targeted all the muscle I aimed to hit.

I will report back soon!

Trial and error…



07/06/2013 Workout and Blog

First of all I want to thank all the people that have messaged me saying how inspired they are by my blog and have praised me for what I have done so far.

Thank you! 

I’m going to start with what I did tonight and then I will go off track and talk about other things.

Tonight I did shoulders and legs. There isn’t really a better split than this at the moment as I hit the gym three times a week for around one hour per session.

My splits go,

  • Monday – Chest and Biceps
  • Wednesday – Back and Triceps
  • Friday – Shoulders and legs
  • Light cardio and abs in-between if need be.


  • Standing shoulder press – 15kg Olympic 6ft bar to start then, 35kg, 45kg and 55kg. All aiming for 8-10 reps.
  • Seated press –  Dumbbells, 70lb x 8, 70lb x 7, 60lb x 8.
  • Front (Anterior Deltoid), side(Lateral Deltoid) and rear (Posterior Deltoid) raises – 30lb x 6 reps x 3 sets
  • Arnold press standing – 30lb dumbbells for 8 reps and then 40lb dumbbells for 8 reps.
  • In front and behind standing over head press to finish – 35kg for 10 reps and 25kg for 12 reps.


  • Squats, bodyweight and stretch to start
  • 60kg x 15
  • 80kg x 15
  • 100kg x 8
  • 120kg x 2
  • 80kg x 12
  • Calf Raise (On leg press), 120kg x 15-20 reps and 4 sets. The pain was excruciating before I stopped!!!

OK, that’s that out the way and now I want to talk about peoples opinions on me, inside and outside the gym.

I have had more compliments in the last few weeks than I have ever had in my life. People are complimenting how I have bulked up since last year and how well I look. I have an issue with this though, as I have always been put down since being young. I have always been chubby, which leads to being called fatty etc. I find when people compliment on me, I think they are saying it to make me feel good and then walk off laughing. Kind of like when you get that person on x-factor that is awful, but everyone says how great they are.

In the gym tonight the one chap asked me if I have lost weight and I said yes. I haven’t gone on any diet at all, I’m probably eating much more than before, just that it is good nutritional food rather than flap jacks for instance. I have ate more healthy nutritious food in the last 3 months than my whole life combined. I started out on healthy eating and it has simply turned to standard eating.

The guy then went on to say I will lose strength if I lose weight. Yeah, I understand what he is saying, but I also know that is complete rubbish. I have lost well over half a stone and my strength hasn’t dropped at all! I have slowly lost the fat at a steady rate and I will continue to do so until my weight levels out.

I was doing standing front, side, rear raises in the gym earlier and I could clearly see muscle fibres in my shoulders. I have never seen it before as I was carrying too much excess fat. This feeling was amazing and I asked my training partner to record it. Let’s just say he isn’t Steven Spielberg! I also noticed when I was spotting him doing seated press than I was starting to see definition across all my muscles in view.

*Again, I’m not being arrogant with what I’m explaining, but I am working damn hard trying to achieve what is slowly coming along*

So, as body fat goes I am doing it right. The main problem I will have is the fat around my stomach. Going from a size 40 inch jeans to visible abs is not going to be easy. I will do it though, so stick with me.

I’m going to leave it there for tonight and blog more over the weekend.

Remember, there’s only YOU stopping YOU…




Three Years Training Already… (Pic)

When I sit down to look at my journey and think that it has taken me three years to just get here, I feel proud. Here’s why;

Three years ago I was quite skinny after losing three and a half stone of fat. During the loss of my fat I just dieted and didn’t do any exercise, therefore I was left just thin with no shape at all.

I asked myself once, the following questions. Why has it taken me three years to get to where I am now? Why have I made so little gains when that chap looks ready for Mr Olympia in just three years? What have I been doing?

My simple answer is that I have started with no knowledge at all, nothing. I understood that lifting a weight up and down in different movements would make me muscular. I thought that eating a small breakfast, a massive pasta dinner and a small meal before bed would make me grow. Clearly it didn’t work.

It took me at least a year to figure out that I was getting absolutely nowhere at all. I don’t think I made any progress at home in the year I was training. I had very basic facilities, no nutritional knowledge and a pregnant wife. Also two young daughters that made life that much more harder when I was lifting weights on the evening.

I know I made no gains in the first year, BUT and here’s the main thing. At the time, I ‘thought’ I was making gains and progressing. Thinking this gave me the confidence to find a gym. I know for a fact I would never have walked in a Welsh community gym the year before and so that’s why I think my first year was a good feel for what I had to come.

My first year at the gym.

This year was about throwing away everything I had picked up working out at home and learning new techniques with real weights, as well as also discovering that I need a good diet to build muscle. I was still yet to understand how this worked for the first six months and more importantly, I had never eaten healthy in my life. Snacks and junk food is what I had lived on all my life.

Very slowly I started to pick up on nutrition, a good training routine and enough fellow members to support me. I made a lot of gains in the first year and was really into powerlifting and loved beating my personal bests. This was my way of progressing and keeping note of how my journey is going. I didn’t understand back then that powerlifting and bodybuilding are very different.

The last 6 months I feel that I have gained a phenomenal amount of knowledge with the human body and what it takes to build muscle, the best way for me to train to build muscle and I have found many valuable sources for information that is vitally important to me. I know feel that I can make my muscles grow individually and I can picture what they are doing when I am performing each exercise. In the past I had no clue what muscles looked like or where they linked to. Not knowing this was a big mistake as you can’t build something that you can’t see or understand.

*Ok, I’ve hit that point of my blog again where I need to stress that I am still learning and I have a lot of knowledge to discover. I am just typing as I feel and explaining what works for me and trying to make others realise there are many parts to building muscle*

I know that I am progressing when it comes to knowledge with bodybuilding. I am currently studying the human anatomy books to find out exactly what muscles are, what they are called and what movements they are used for. I now have a good high protein diet and understand how vitally important nutrition is to my health and building muscle whilst maintaining body fat. (Previously I was told to eat as much food as possible to get as strong as possible)

I eat every 2-3 hours and I make sure the meal has a good source of protein. Sometime It is difficult to eat a meal and that’s why I carry a protein shake around with me if I know I may find a meal difficult to eat.

I also need to remind myself that my son was born two weeks after joining the gym and that has meant quite literally no sleep for well over a year. On the other hand though, the wife loves working out and that makes all the difference to both of us. Without her working out, we wouldn’t be so close with encouraging each other and pushing each other to reach new goals. If she smoked, drunk beer and ate junk food, then I wouldn’t be here and that’s that.

Time to finish this post off as I often start typing with a subject in mind and completely vere off to something different.

It’s taken me three years to just get here. Three years is a very long time, but let’s look at it like this. In those three years I have been trying to do everything I can do to get fit and build muscle. I have never sat back and regretted any of it, NEVER! I have gathered a lot of information from reading books, watching dvds and looking how the human body works. I have given up alcohol, junk food, smoking and all that other stuff that was killing me and making me ill. My progress visually may be little on the outside, but what I have given up to be here and what I have learnt, I will never regret! In my opinion, I have provided a better life for my family by simply changing my ways.

These three years whilst I have been slowly crawling along this never ending road, I have been moving forward. I’m typing this and looking back to how I was, those memories are so far back now that I actually realise just how far I have travelled, even if it has been slow. I urge anyone that wants to get fit to just do it. Don’t make excuses up and don’t look in the mirror every day. You either want it or you don’t! If you are sitting there wishing you could do it and you are still there now, then something is wrong. Go and do some press ups now, go and eat a healthy meal, quit smoking, go for a walk, just do something to start. GO!!!

Screenshot (75)

Slow progress is better than no progress…

Chest and Biceps (New PB reps)

I hit a new PB of 4 reps with 220lb bench press and failed a 250lb but only just. I’ll have that in a few weeks if I keep pushing. My previous best reps with 240lb was 2 max. Hitting 4 is incredible for me. Anyone knows that a couple of pound or an extra rep is quite impossible when you are at your limit.

The rest of the night was standard so I won’t type up on that.


Gains vs Time…

Chest and Biceps (22/04/13)

Ok, I had a plan for tonight which almost went well.

Flat bench. 

I wanted to try a 1 rep max. ( I always work the olympic 7 foot bar out at 20kg or 40lb, not 44lb. It just works in my head and so all my bench press weights need a +4lb on top)

  • 130lb x 8 reps x 2 sets to warm up
  • 170lb x 8 reps
  • 190lb x 6 reps
  • 220lb x 2 reps
  • 230lb x 1 rep
  • 245lb failed (240lb is my PB)
  • 220lb x 2 reps to finish

I’m so happy that I had a little left in the tank to get 2 more reps of 220lb  at the end. That is the first time this has happened.

Incline barbell went well too with a max of 200lb 

Biceps went well (Olympic Ez bar)

  • 10kg per side  x 8
  • 15kg per side x 8
  • 17,5kg per side x 6
  • 20kg per side x 4

Standing curls (per arm)

  • 40lb x 8
  • 40lb x 8
  • 40lb x 8 
  • 50lb x 6

Then I finished with preacher curls and some light overhead cable curls.


I need to add that my diet has changed massively and I am having approximately 2000 calories a day less than what I was a month ago (also it’s clean food). I have lost over a stone now and my strength did drop massively too. I am currently on a new stack of supplements and they are definitely helping! I haven’t said anything till now as I wanted to give it time incase it was a fluke last week.


Onwards and upwards…




The Clap…

Tonight was unusual. I started with the usual flat bench press and straight away I found it heavy.

I did

  • 10 reps of 130lb,
  • 8 reps of 150lb,
  • 8 reps of 170lb,
  • 4 reps of 190lb,
  • 1 rep of 210lb,
  • 1 rep of 220lb,
  • 1 rep of 230lb
  • 1 rep of 240lb
  • 10 reps of 170lb

This is very unusual for me and I think it’s the first time it has happened. I had strength to do 1 rep, but I couldn’t do 2. I just can’t work it out, it’s just how it happened. The 240lb is my personal best and I have only hit it once previously. Doing it tonight was a fight to say the least, I did it though and I’m not sure how, guess I beat the giving up part. When I eventually beat it, the lads gave me a clap and praised me for giving it my all rather than giving up. It was a great feeling having them prise me like that!

I then went onto incline barbell and that went ok and so did the flys.

Biceps was normal too.

  • 10kg each end of olympic ez bar. 8 reps x 2 sets
  • 15kg each end for 8 reps x 2 sets

Standing curls, 40lb dumbbells 6-8 reps x 4 sets

Preacher cable curls. 30kg for 8 up to 6 reps of 45kg

To finish we did overhead standing cable curls. Light weight 20kg each side.

I’ve lost roughly a stone over the last 2 months and my strength has dropped a quite a lot. I’m not really bothered about dropping this weight though as I really love to eat and I will put the weight on in no time after the summer. I’ll battle on and look back at my improvements.

Just keep pushing on…



Deadlift Form (100Kg)

I took a video a while back and noticed that my back is quite rounded during the lift. The obvious issue with this is going to be an injury. The not so obvious one is the lock out at the top.

Anyway, I did a nice easy set of 100Kg tonight just to see how it looks when I do it better. I then kept adding 10Kg per side until I finished on 180Kg.

That’s all I wanted to note tonight.

Checking and correcting…

Maximuscle Ultimate Bench with Flye Lateral Curl

We decided to get a cheap and compact bench for the house so we can keep working out even if we can’t get out. We chose this one as the price is right and it has all the attachments to target most body parts.

My biggest gripe is the fly curl attachments though. They are very unnatural in the way I move my arms. I much prefer dumbbell flys and will continue to do dumbbell flys.

The bench is comfy and does have four inclines from decline, flat, incline and high incline. It does not go straight up for shoulder presses etc though.

The leg curls and extensions are very uncomfortable and I can’t quite get enough weight on there to get a good burn. I will be honest though and say that if you do have good form with a squeeze action, you will definitely get a good pump.

The lateral pull downs are great and offer a good mixture of close grip, wide grip pull downs.


  • Compact
  • Easy to Setup
  • Lots of Attachments


  • Bench Wobbles
  • It Can’t Support Enough Weight
  • Barbell Supports Not Wide Enough

For a first bench, it’s great. For anyone looking to lift a bit more weight, I suggest you just have a little look around.

For what we need it for, it is great and we are happy with the purchase. Although I can see her out growing it rather quickly.

These are just opinions…