Work In Progress

[BBDOM]

Starting Back Training Mon 14th May
Starting Bw 135 Kg
Plan On Getting To 110 And Compete . Last Time Trained Feb 2006
When I Was 118 Kg Squat 190 Bench 110 And Deadlift 180 Hope To Break Best Lifts Giving Myself 6 Months See How I Go
Will Post Training Soon :) :)

[Never-Satisfied]

Good lifts nice correlation with bodyweight. Hope your able to compete one day.

Ok let's see how you train!...

[BBDOM]

Started Back Today
Squat 50kg-10 60-8 60 -8

Bench 50-12 60-8 60-8

Deadlift 60-12 60-8 70-6

Taking It Slowly Train Wed Next

[Never-Satisfied]

Good session in respect for not doing it for a while.

Interested to see how quickly you will progress.

Hey your bench is the same as mine already :mad:

[BBDOM]

thanks hard session hurting today back tomorrow

[BBDOM]

2nd Day Back

Squat 50-10 60-8 60-8 80-8

Bench 50 -10 60-8 70-8

Deadlift 60-10 80-8 100-6

Good Session Eating Well Last Three Days Nomore Crap For Me

[Never-Satisfied]

Jumping in weights all well and good.

Gotta love that muscle/nerve memory.

[BBDOM]

no squats or bench today so thought i do some other exercise

barbell rows 40-15 50- 12 60-10 70 -8

shrugs 30 -12 30-12 30-12

close grip bench 50-12 50-10 60-8

dumbell press 20-12 20-12 25-8 25-8

hammer curls 20-12 20-12 25-6

felt better today back to bench d/lift squat on monday see you all then:)

[BBDOM]

2nd Week Back Training Weighed Today Bodyweight Down To 132 Kg

Feel Great

Squat 60-8 60-8 80-8 80-8

Benchpress 50-10 60-8 75-6 75-6

Deadlift 60-10 80-8 100-6 120-6


Great Workout Weights Starting To Move Up And Bodyweight Down

[BBDOM]

Wed 23 May

Barbellrows 50-12 50-12 70-8 80-8

Shrugs 30-12 30-12 35-12

Closegripbench 50-8 60-8 75-8

Dumbellpress 20-12 20-12 25-8 25-8

Hammercurls 20-12 20-12 25-7

Feel Good Again Today Starting Cardio Tomorrow 20 Mins On Bike

[Finch]

Good luck, I look forward to reading about your progress.
Couldn't see it above. What is your age?

[BBDOM]

32 trained before but not for last 16 months ,not that regular before that just off and on but going to make a real go this time not getting younger, got to get this weight off

[BBDOM]

cardio today first time really out of shape but getting there managed 25 mins on bike felt like 60 back to weights tomorrow

[BBDOM]

Friday May25


Squat 60-8 70-8 90-6 100-6


Benchpress 50-10 70-8 80-6


Deadlift 60-8 80-8 110-6 130-5



Good Workout

[BBDOM]

hard night last night to much drink but still managed to lose 1and half kilo down to 130.5 .toadays training below


squat 60-8 70-8 90-6 110-6

bench 50-10 70-8 80-6

deadlift 60-8 80-8 110-6 130-6

bench stayed same 1 more rep on deadlift . overall im pleased the way im going

[t,bench]

good luck with your goals all the best.

[BBDOM]

thanks mate will keep up the good work

[BBDOM]

hurt my right knee last night can walk on it , but hurts like hell when i bend it hope it gets better soon .anyone know any treatment i colud do thanks

[BBDOM]

knee not as bad as i thought taken plenty of pain killers and put knee support on seems to have done the trick.


will see how it is in the morning but think better hold off on leg work for a few days.

[BBDOM]

wed 30th may


barbell rows 50-8 70-8 80-6 80-6

shrugs d/b 30-12 30-12 40-10

closegripbench 50-6 60-6 80-6 80-6

militarypress 30-10 40-8 50-6

hammer curls 25-10 30-10 30-10

[BBDOM]

my food intake each day



11.30am

2 wheatabix half pint skimmed milk
4 egg whites 2 whole eggs
2 slices w/w toast


train 1pm


2.15 whey protein shake
1 banana

3.30

6oz chicken
10 oz potatoes


6pm

6oz chicken
large salad

9pm
protein shake
1 banana


cals 2400
protein 251
carbs 205
fat 38

[fletch]

your making some good improvements, keep it up mate!

[BBDOM]

cheers mate i will

[t,bench]

good weight loss and you training weights are creeping up well done;)

[BBDOM]

thanks t still training at home at the mo end of june back in gym

[BBDOM]

trained early today bw at 130kg


squat 50-10 60-10 80-6 100-6

bench 50-10 70-6 80-6 80-6

deadlift 50-10 80-10 100-6 110-6


didnt move up as much today after knee hurting seems to be a;lot better see you all soon

[BBDOM]

june 4th monday




weighed this morning down to 129kg on target for the 110 only 19 more to go


squat 60-10
80-8
100-6
120-4

bench 60-10
70-6
85-6
85-6

deadlift 50-10
80-6
110-6
130-4

weights progressing really well i think just nice to see bw come down and weights going up again .

[BBDOM]

wed 6th june


barbell rows 50-8
70-8
90-8
100-6

shrugs 80-6

80-6
80-6

closegrip bench 60-8
80-6
90-6
90-6

military press 30-6
40-6
50-6
50-6
hammer curls 20-8
20-8
25-6

[BBDOM]

friday 8th june



weighed today because i felt a little smaller was right lost another 1kg
down to 128 kg very pleased workout below

squat 60 x 10
90 x8
110 x 6
130 x 4
140 x 3

bench 50 x 10
70 x 6
90 x 6
100 x 3

dealift 60 x 10
80 x 6
110 x 5
130 x 5
150 x 2

weights moving aLONG well and body weight coming down,only 3rd week back so wont push to hard. away on hols next week with wife and baby and rest of family. will have 1 more session on sunday before i go .:)

[Ed Clarke]

weights are leaping up ,very impressive!

[BBDOM]

cheers ed hope they keep going up back to my normal weights in about 2 months i hope

[BBDOM]

sunday 10th june


squat 60 x 10
80 x 8
110 x 5
140 x 5

bench 60 x 8
80 x 6
100 x 4
100 x 3

deadlift 60 x 10
80 x 6
100 x 3
130 x 5

[fletch]

nice squatting, wish i could do that lol :)

[BBDOM]

Friday 15th June





Back From A Few Days Off Weighed This Morning And Lost Anthoer 1kg Down To 127


Squat 60 X 10
80 X 8
120 X 5
150 X 5

Bench 60 X 8
80 X 6
100 X 5
100 X 5

Deadlift 60 X 8
80 X 6
120 X 5
150 X 4

[BBDOM]

5th week back 18th june

trained back at proper gym today, fitness studio in swansea .was going to train at quadrun but it has shut down. some really great equipment there sholud be great for training. weighed today bodyweight stayed the same, at 127kg but im happy now lost 8 kg since starting back.

squat 60 x 10
80 x 8
120 x 5
150 x 5
150 x 5

bench 60 x 8
80 x 6
100 x 5
100 x 5
100 x 5

deadlift 60 x 8
80 x 6
120 x 5
155 x 5
155 x 5

good workout over all will increase next workout

[BBDOM]

june 20th


barbell rows 50 x 8
80 x 8
100 x 6
100 x 6

military press 30 x 8
50 x 6
50 x6
50 x 6

shrugs 50 x 6
80 x 6
100 x 6
100 x 6

close grip bench 50 x 8
70 x 6
80 x 6
80 x 6

hammer curls 15 x 10
20 x 8
25 x 6

[BBDOM]

june 22nd


computer not been working will post all workouts

squat 60 x 10
80 x 10
120 x 6
155 x 5
155 x 5

bench 60 x 8
80 x 6
105 x 3
105 x 3

deadlift 60 x 8
90 x 6
120 x 5
150 x 5

[BBDOM]

june 25



barbellrows 50 x 10
80 x 6
105 x 6
105 x6

shrugs 60 x 10
80 x 6
100 x 6
100 x 6

dumbell press 20 x 10
20 x 10
30 x 6
30 x 6

barbell curls 20 x 10
30 x 8
50 x 6
50 x 6





bit of a change tricep hurting no close grip

[progss]

nice to see you training again

[progss]

:)good to see you training again

[BBDOM]

thanks mate hows training going

[BBDOM]

june 29th


squat 60 x 10
80 x 10
110 x 5
160 x 3
160 x 3
185 x 1 pb

bench 50 x 10
70 x 5
100 x 2
115 x 1 pb

deadlift 60 x 10
90 x 5
120 x 5
160 x 2
190 x 1 bp

body weight down to 125 kg another 15 + to go

[t,bench]

june 29th


squat 60 x 10
80 x 10
110 x 5
160 x 3
160 x 3
185 x 1 pb

bench 50 x 10
70 x 5
100 x 2
115 x 1 pb

deadlift 60 x 10
90 x 5
120 x 5
160 x 2
190 x 1 bp

body weight down to 125 kg another 15 + to go

well done on all three pbs trainings going well;)

[BBDOM]

thanks mate just glad to be training

[progss]

dom training going well bw back down to 75kg feel strong

[BBDOM]

keep it up chris how come you back down to 75 mate

[Ed Clarke]

wow 3 pb's in one session ,well done mate ,strong squatting!

[progss]

dom i want to get 600 kg raw at 75 kg in my next comp i am not that far away from it,:where are you training mate

[BBDOM]

down fitness centre will try penlan only in day so far mate work most nights where you training

[Pork Pie]

down fitness centre will try penlan only in day so far mate work most nights where you training


Why don't you get along to Phil's gym in Landore, or Lee Bray's place. Both have some good lads training there.

Kick's used to be full of posers - i doubt its changed.

[BBDOM]

cheers mate will have a look

[BBDOM]

july 2nd


deadlift 60 x 8
110 x 6
130 x 5
160 x 3
160 x 3
160 x 3

barbellrows 50 x 10
80 x 6
100 x 6
100 x 6

shrugs 60 x 10
90 x 10
120 x 6
120 x 6
barbellcurls 30 x 10
40 x 6
50 x 6
50 x 6

bodyweight stayed the same at 125 but feeling great. change routine only going to do one main lift a workout.

[progss]

dom training back in shed on mondays on fridays down brays with resso give me a ring:)

[BBDOM]

talk soon mate

[BBDOM]

july 4th


benchpress 50 x 10
70 x 10
90 x 6
100 x 5
100 x 5

incline 70 x 8
80 x 6
90 x 4

closegrip 60 x 6
80 x 5
100 x 3
100 x 3
100 x 3

dumbellpress 20 x 10
30 x 6
30 x 6
30 x 6

[BBDOM]

july 6th



squat 60 x 10
90 x 6
120 x 5
160 x 3
160 x3
160 x3

goodmornings 50 x 10
70 x 6
80 x5
80 x5

leg curls 20 x 10
30 x 8
40 x 8

havent done g/m for awile felt good new exercice probably hurt like hell in the morning .good week again just need to concentrate on cardio and diet .

[BBDOM]

july 8th



deadlift 60 x 8
110x 6
130 x 5
160 x 4
160 x 4
160 x 3

barbellrows 50 x 10
80 x 8
100 x 6
110 x 5

shrugs 80 x 8
100 x 6
130 x 6
130 x 6

barbell curls 30 x 10
40 x 6
50 x 6
55 x 6


bodyweight 124 kg felling great

[t,bench]

your lifts are flying nice b,bell rows good work:cool:

[BBDOM]

cheers t bench feeling strong and losing fat must be good

[BBDOM]

july 11th


bench press 50 x 10
70 x 8
90 x 5
100 x 5
100 x 5
100 x 5

incline 70 x 8
90 x 6
100 x 2

closegripbench 70 x 6
90 x 6
100 x 5
100 x 4
100 x 4

militarypress 60 x 8
80 x 8
80 x 6

[BBDOM]

friday 13th july


squat 60 x 10
90 x 8
120 x 6
160 x 5
160 x 4
160 x 4

goodmornings 60 x 10
80 x 6
100 x 5

[BBDOM]

lower back hurting today must have been the goodmornings.training coming on well , diet not so good but will keep it up. still at 124 kg only 14 left to lose, started walking more , will just have to up the pace a bit.

[BBDOM]

july 16th


benchpress 50 x 10
70 x 5
90 x 5
90 x 5
90 x 5

closegrip 80 x 5
80 x 5
80 x 5

powerclean 40 x 5
60 x 5
70 x 5
70 x 5
70 x 5

change routine a bit from today , will be doing squat, bench and dead twice a week . mon fri bench , wed and sat squat and dead. bodyweight today was 123.5 so losing . started using bike at gym did 20 mins after training , will be doing that 4 days a week from today. diets going fine so hope will be at target weight in about 14 weeks .which will be about 110 kg , so should reach it about october. plan on competing in bdfpa next year. my bp at the moment total 490 so aiming for about 560 . still got a long way to go hope my strenghth keeps up while im losing . increased my protein to 300 grams a day, so should be ok.

[BBDOM]

july 18th


squat 50 x 10
80 x 10
100 x 6
130 x 5
160 x 5
160 x 5
160 x 4
200 x 1 pb

deadlift 80 x 8
120 x 5
160 x 5
160 x 5
190 x 1
205 x 1 pb

training went great 2 bp just felt really strong , must be all that extra protein

[BBDOM]

july 2oth

benchpress 50 x 10
70 x 8
90 x 5
100 x 5
120 x 1

closegrip 60 x 5
80 x 5
100 x 5
100 x 5

[Finch]

You are making some great progress here. As another big bloke trying to get down to 110 kilos, I know how difficult it can be to loose weight and keep the big lifts coming. Good Luck & Keep it up.

[BBDOM]

cheers finch , hope the weights go up and fat comes down . been doing well so far ,just have to see how it goes. going to drop weights back from next week and cycle them over 12 weeks hope to get new pb on all by then.

[BBDOM]

july 21st


squat 60 x 10
100 x 10
130 x 5
150 x 5
150 x 5

deadlift 70 x 8
100 x 5
120 x 5
150 x 5
150 x 5

[BBDOM]

july 23rd

benchpress 50 x 10
70 x 10
80 x 5
80 x 5
80 x 5

close gripbench 70 x 5
90 x 5
100 x 5
100 x 5

powerclean 50 x 5
60 x 5
75 x 5
75 x 5

[BBDOM]

july 25


squat 60 x 10
80 x 8
110 x 5
110 x 5

deadlift 60 x 10
80 x 8
110 x 5
110 x 5
barbell rows 60 x8
80 x 6
100 x 6
barbellcurls 30 x 10
50 x 6
50 x6

[BBDOM]

july 27th


benchpress 50 x 10
70 x 10
80 x 5
80 x 5
80 x 5

pressdowns 20 x 15
40 x 10
40 x 10
40 x10

militarypress 60 x 6
70 x 6
80 x 6

walked 4 miles today , diet going well. bw down to 122kg today feel great

[BBDOM]

july 30th


benchpress 50 x 10
70 x 10
85 x 5
85 x 5
85 x 5

cleanpress 50 x 5
60 x 5
70 x 5

shrugs 60 x 10
80 x 10
100 x 10

closegripbench 60 x 10
80 x 5
80 x 5

[BBDOM]

bw dowm to 121.5 kg diet going well traing going great wont be long looking for training partner. pb are squat 200 kg deadlift 205 and bench 120 . a total of 525 need to get to 110 kg bw and compete in bdfpa welsh next march or april need to do about 560 by then.another 8 months away . so hopefully should do ok by then.

[BBDOM]

august 1st

squats 60 x 10
80 x 8
120 x 5
120 x 5
120 x 5

deadlift 60 x 10
80 x 8
120 x 5
120 x 5
120 x 5

barbellrows 60 x 10
80 x 6
110 x 6
110 x 6

tbar rows 70 x 5
90 x 5
100 x 5

barbellcurl 30 x 10
50 x 6
50 x 6
50 x 6

good workout today .did a bit more for back felt great also did more walking again to keep fat down. diet going well no alcohol for 2 weeks

[BBDOM]

august 3rd

benchpress 50 x 10
70 x 10
85 x 5
85 x 5
85 x 5

closegrip 70 x 5
90 x 5
100 x 5

militarypress 60 x 6
70 x 6
80 x 6

grip work

had results from docs today high cholesterol levels , got to go see doc. will have to up my cardio , need to get my weight down.

[BBDOM]

august 6th

barbellrows 50kg x 10
80 kg x 10
100kg x 8
115kg x 5
115kg x 5

tbar rows 70kg x 6
90kg x 6
100kg x 5

powerclean 40kg x 5
60kg x5
70kg x 5

barbellcurl 30kg x 10
40kg x 10
55kg x 6
55kg x 6

bw today down to 120 kg pleased with that. only going to train main lifts once a week from now on. felt great after todays workout, diet is great. also doing plenty of walking to get my fat off.

[BBDOM]

august 8th


benchpress 50kg x 10
70kg x 8
90kg x 5
90kg x 5
90kg x 5

closegrip 70kg x 6
90kg x 6
100kg x 6

militarypress 60kg x 6
70kg x 6
80kg x 6

[BBDOM]

august 10th

squat 50kg x 10
80kg x 10
100kg x 5
130kg x 5
130kg x 5
130kg x 5

deadlift 60kg x 10
90kg x 6
130kg x 5
130kg x 5
130kg x 5

hard session today. right knee giving me pain ,otherwise training going well.

[BBDOM]

august 13th

still aching badly from weekend went paintballing bruises everywhere

barbellrows 50kg x 10
80kg x 10
100kg x 8
100kg x 8

powerclean 40kg x 5
60kg x 5
70kg x 5

barbellcurls 30kg x 10
40kg x 8
50kg x 5
50kg x 5

glad to get it over with, tip for anyone going paintballing wear extra padding

[BBDOM]

august 15th

weighed today came in at 119 kg so going well still aching from monday


benchpress 50kg x 10
70kg x 8
95kg x 5
95kg x 5
95kg x 5


closegrip bench 70kg x 5
90kg x 5
100kg x 5

militarypress 60kg x 8
70kg x 8
80kg x 5

[BBDOM]

august17th

squat 60kg x 10
80kg x 8
110kg x 5
140kg x 3
140kg x 3
140kg x 3

deadlift 60kg x 8
90kg x 6
110kg x 3
140kg x 3
140kg x 3
140kg x 3


easy session tonight. went for bloods results today , high cholestrol and bp 158/102 very high so another reason to get my bw down

[BBDOM]

august 20th


barbellrows 50kg x 10
70kg x 8
90kg x 8
110kg x 5
110kg x 5

powerclean 50kg x 5
60kg x 5
75kg x 5
75kg x 5

barbellcurls 30kg x 10
45kg x 8
55kg x 6
55kg x 6

not much sleep last night baby teething stronger next session

[BBDOM]

august 22


benchpress 50kg x 10
70kg x 8
90kg x 5
100kg x 5
100kg x 5
100kg x 5

closegrip 70 kg x 5
90kg x 5
100kg x 5
100kg x 5


dumbellpress 20kg x 10
30kg x 10
35kg x 8
35kg x8

[BBDOM]

august 24th

weighed in today at 117kg , very happy:)

squats 60kg x 10
90kg x 8
120kg x 3
150kg x 3
150kg x 3
150kg x 3

deadlift 70kg x 6
90kg x 5
120kg x 3
155kg x 3
155kg x 3
155kg x 3

good session today, off for weekend wont train bankhol back wednesday

[BBDOM]

august 29th

20mins on bike

benchpress 50kg x 10
70kg x 5
90kg x 5
102.5kg x 3
102.5kg x 3
102.5kg x 3

triceppushdown 30kg x 10
40kg x 10
50kg x 10
60kg x 10

militarypress 30kg x 10
40kg x 8
60kg x 8
60kg x 8

bw went back up over weekend to 120kg, got to get back on diet no more cider

[BBDOM]

august 31st


20mins on bike

squats 60kg x 10
90kg x 8
120kg x 5
160kg x 3
160kg x 3
160kg x 3

deadlift 80kg x 10
110kg x 5
130kg x 5
165kg x 3
165kg x 3
165kg x 3

barbellrows 50kg x 8
80kg x 6
100kg x 5
100kg x 5

dumbell curls 15kg x 10
20kg x 10
25kg x 10

[BBDOM]

sept 3rd

bw down to 119
20mins on bike

barbellrows 50kg x 10
70kg x 6
80kg x 6
100kg x 5
100kg x 5

barbellcurls 30kg x 10
40kg x 8
55kg x 6
55kg x 6

powerclean 40kg x 6
60kg x 5
75kg x 5
75kg x 5

after this week finished next week will try for pb before go on hols for 2 weeks

[BBDOM]

sept 5th


benchpress 50kg x 10
70kg x 5
90kg x 5
105kg x 3
105kg x 3
105kg x 3

tricepp/d 30kg x 12
40kg x 10
60kg x 10
60kg x 10

militarypress 30kg x 10
40kg x 10
60kg x 6
65kg x 6

20mins bike

[t,bench]

good luck with your new pbs,happy holls.

[BBDOM]

thanks t will beat my last pb of,bench 120 squat 200 and deadlift 205

[BBDOM]

sept 7th

bike 20-mins


squat 60kg x 10
90kg x 8
120kg x 5
140kg x 3
170kg x 3
170kg x 3
170kg x 3

deadlift 80kg x 8
120kg x 5
150kg x 3
180kg x 3
180kg x 3
180kg x 3

no more today all pb next week before hols

[BBDOM]

sept 10th

bw 117kg

going for pb on bench

bench 60kg x 8
80kg x 5
100kg x 3
110kg x 1
120kg x 1
130kg x 1 pb

could have got more will leave at 130 good pb

closegrip bench 70kg x 5
90kg x 5
105kg x 5

militarypress 40kg x 8
60kg x 5
80kg x 5

dumbellcurls 15kg x 15
20kg x 10
25kg x 8

[BBDOM]

sept 12th

squats 60kg x 10
120kg x 5
150kg x 3
180kg x 1
200kg x 1
210kg x 1
215kg x 1 pb

no more train today 15kg gain on pb

[BBDOM]

friday 14th sept


bike 20mins


deadlift 60kg x 10
90kg x 6
130kg x 3
160kg x 2
180kg x 1
200kg x 1
210kg x 1
220kg x 1 pb

3pb this week 220 deadlift bench 130 squat 215 total of 565 at 118kg bw . on hols next 2 weeks see you then

[BBDOM]

back from hols bw up to 125kg enjoyed food to much. back training wednesday, got a cold at the moment trying to shake it off.

[BBDOM]

flu still bad. coughing so much, pulled muscle by ribs aching like hell. should be back traing monday

[Mark Robinson]

Take the time off with the cold. Don't want things to get worse!

[BBDOM]

not feeling to bad today will train in the morning

[BBDOM]

oct 8th

benchpress 50kg x 10
70kg x 6
80kg x 5
80kg x 5

closegripbench 70kg x 6
90kg x 6
90kg x 6
militarypress 40kg x 8
50kg x 6
70kg x 6
70kg x 6

20mins bike bw 126kg

[BBDOM]

wed oct 10th


squats 50kg x 10
80kg x 6
100kg x 5
130kg x 5
130kg x 5
130kg x 5

powerclean 30kg x 5
50kg x 5
60kg x 3
60kg x 3

good/m 50kg x 6
70kg x 5
70kg x 5