this pic is ment to be down there before all of this so plz read it then cum bac up to have a look cheers.
easy dudes,i need some motivation at the min as am getting stress and tired from work had to have this week of from the gym as ive been doin long hours still kept the eating levels to the same tho, anyways ive been goin to the gym for about 1 1/2 years i was doin a 3 day a week full body routine and last month ive change to a 4 day spilt.
was about 11.9 stone when i first started and i know a few months ago i was 12.10 and now am 13.5, am 6.1ft and am try to consume 4000kcal day 250g protein and the same or more of carbs.
so its change from doin 8x4
leg press
leg curl
lat pull downs
shoulder press (machine)
db bench press
tricep push down (bar)
bicep curl (seated)
3x week
to a 5x5
monday:chest/BB bench press,DB incline press,dips,cable flys.
biceps/EZ curls,DB hammer curls,EZ reverse curls.
tuesday:legs/ squats,leg press,leg curl,standing calves.
lower back/ stiff leg dead lift.
wednesday: rest
thursday: back/ pull ups,BB bent over row,cable high row,shrugs.
abs/Trunk twist,Cable crunch.
friday:shoulders/military press,upright row,db rear delt raise.
triceps/close grip bench,skull crushers,reverse grip pulldowns.
the lighting is crap so it probz isnt doing me any favours, but i wanna no what you think so far and tell me what you think, i need some motivation so give me some please, rate me so i can cum bac next year and show ya my progress.
cheers
these are from 09/09/07
