Must Get Bigger!! - 3-4 months progess pics!!!!!!!!

[jack5r]

Hi, im 17, live in north london, Hackney. Started lifting to get stronger as i live in a **** hole. Get jacked too much and all the rest...
I have started judo and am also looking to join a Muay Thai club or boxing one.

Stats:
5"6
57kg / 9 stone
Lowish BF, 10%?

The pics are from 2-3 months of working out: (more coming soon)


BEFORE any weights at all:
Not great pic but you can get the gist i was very skinny..
http://img509.imageshack.us/img509/4008/beforetj5.jpg


MAY - After one month with a pair of 5kg dumbells lol:
Basically stole them of my mate and was using them everyday with no idea what i was doing... Still ok improvment seeing it was 5kg and 50 reps normaly.
http://img206.imageshack.us/img206/6559/1monthls6.jpg


JUNE/JULY - One month with a routine/ 10 days with whey:
http://img337.imageshack.us/img337/2250/2months1hk8.jpg
http://img48.imageshack.us/img48/4152/2monthsre0.jpg
http://img209.imageshack.us/img209/4791/2months2jo0.jpg

Im now on whey, mult vitamins, fish oil capsuals and creatine. (wanting to get some BBCA's what do you guys recomend, UK brands)
My next pics will be coming soon and should hopfully show some improvment from the june/july pics.

I have never been able to max as the gyms in my area only have 45kg BB's lol!? Im still pretty weak but im doing like 15 rep with the bar so have been using DB's more than i would like...
But just to get an idea when i started i benched 30kg for 10 reps.. i could probs do 50kg for 10 now so not bad.

Basic Routine:

Sunday: Chest/shoulders/tri's
Monday: Judo
Tuesday: Back/Bi's
Wednesday: Judo
Thursday: Chest/Shoulders/tri's
Friday: Time to get drunk!
Saturday:Legs/Bi's

I will be posting my lifts everyday, and diet on none lift days!!

Keep watching and ALL ADVICE IS WELCOME!

[jack5r]

Ok, well i was going to write down my progress weekly to save time but i lost my ****ing log book which i've had since i started lifitng. Really annoying as i wanted to record everything.

Anyway today i met my goal of benching my weight (58kg) with ease!

Funny story.. My weights set only goes up to 45kg. Untill today i was benching 45kg for the last month starting from being able to do 8 reps to the end of the month where i was doing 15...
SO i had a brain wave and tied my 7kg dumbells to my BB lol. So there i was benching with two dumbells hanging down hitting my wrist every rep.

Anyway was great to actualy be able to see what i could bench now as when i started 3-4 months i could only bench 40kg (yes really )

SUNDAY 23RD SEPTEMBER - (home workout)

Warm up (skipping)

Chest
Chest warmup

Bench:
50kg- 10 reps (most i have ever had on the bench)
52.5kg- 9 reps
55kg- 6 reps
57.5kg- 4 reps
60kg- 2 reps (Well this was my goal to get by the end of summer and i think i could of deffo lifted it by then. Think from this workout i could lift 70kg guys???) I will need to find some more heavey things to tie onto the bar hah.

Inc Bench:45kg-5,4,4,4,4

Shoulders:
Rear rows- 45kg- 8,6,6
Front rows- 40kg- 5,6,5
MP- 30kg- 8,7,4,4 (changed my grip on the '4' reps)

Tri's:
Close bench- 30kg- 8,7,7
Dips- 7.5kg between mi legs- 12,10



Need to get myself another log book now

[jack5r]

Monday 24th

Today was my first time doing judo with the adults group, before this i did 4 lessons with the junior group but moved up as training with bigger guys should be more benifitial.
First fight was against a pretty strong african guy. He went easy at first but then i gave him some problems when doing ground work so he gave me the hardest hand grip i had ever felt, ive got about 15 bruises on my shoulders from his dagger fingers! Was great though. Next i fought my mate who is a year younger but has been doing it for 2 years. In stand up he was pretty good, but when it came to the floor i beat him twice! With the only two locks i know lol. Held him down for 30 seconds with a scarf hold the first time and the next was a choke i had learnt that lesson. Was great fun. MUAY THAI for the first ever time on wednesday to look forward to aswell!

Ate quite alot as i wanted to build up my energy for judo

Diet today:

8:30 - Whey/creatine Shake. Bowl of oats, seed mix, flax seeds, 10 strawberries, loads of blue berries. A small chicken breast.
11:00 - Chicken tika in brown bread.
1:00 - Chicken tika bagel.
3:30 - Whey shake. Bowl of oats, seed mix, flax seeds, 10 strawberries, loads of blue berries.
5:00 - Huge home made kebad. About 250g of chicken sliced, with salad in a brown pita bread.
6:30 - Chicken breast in a bagel
JUDO
9:15 - Apple and some sort of youghurt bar i got from a vending machine
9:45 - Decent sized chicken salad. Home made fruit mix.

[jack5r]

Well today i did my whole back and bi's. My gym only goes up to 45kg BB's and 30k DB's (im a member of a chain of gyms and none of them have 45kg+ BB's...) which didnt matter so much as my form is still ****. I cant seem to get my back straight, it really curves at the bottom. ONE quesions... what works you lower back more and legs less. Straight or bent leg deads?
I also just had a quick go on the chest press machine as i couldn't help seeing what i could press. I did 85kg which wasnt too bad, could mabie of done 95kg with a proper warm up. What do you think i could max on my bench press with that as a chest press maching PB?

Tuesday 25th Sep - (gym)

Deads - 45k BB (warm up) 10 reps.
30kg Dumbels - 10,8,8. Im still trying to improve form so i didnt want to do too many reps/sets.

Rear rows - 55kg - 10,7,8,8
Pulldown 55kg - 6,7
Close pulldown - 70kg - 8,7

Shrugs- 30k DB's - 20,15 (again, rubbish gym so cant shrug more)

BB curls - 25kg - 7,7. (my biceps were already pretty tired from the pulldowns but just wanted to push them abit more)

Forearms - 14kg DB's - Basically i made up my own forearm routine which seems to help me more than the curl things. Its great for Deadlift and shrugs grip. I hole the dumbell infront of my leg with a straight arm. Let the dumbel extend my fingures towards the floor so it looks like im going to drop them from my hands, and then i pull them back up into a clenched fist. Do this 12,12,10.

Diet.. SO FAR:

8:30 - Whey shake. Larg bowl of Oats, strawberries and seed mix.
11: chicken tika sandwhich.
1: Large flap jack
2:30: Bagel and whey+creatine shake.
GYM
4:00: Whey shake
4:30: Large chicken kebab (sheesh i think, the healthy one)
Next 2-3 meals im yet to eat!

[jack5r]

No judo today. Going to see SuperBad instead with some mates. So i did my chest/shouler/tri day today instead of tomorrow. So guna do legs tomorrow if i have time. Im going to my school gym for the first time, its tiny and we can only go under supervision on fridays but im hoping they will let me try max my bench.

Wednesday 26th - (home)

Bench- 55kg- 5, 7,6,4 (i went to near failure on my first set, so its odd i pulled out 7 on the second set which wasnt even to failure. I thinm my form was better on the second set and also mabie the creatine only just started doing its stuff?)
60kg- 1 rep lol

Inc DB bench- 20kg- 7,5,5,5

Front raises- 12.5kg- 14 (7 per arm), 12, 12
Laterals-12.5kg- i did a few and my shoulders started really hurting so just went straight into rows.
DB rows- 12.5kg- 12,12,12

Dips +12.5kg DB between legs - 12,14,10
Standing DB overheads- 7.5kg- 5,5