So heres my intro.
Starting Weight: Stuck at 72kg (158lbs)
About me: Ex smoker, drinker and party animal turned health freak! In 2007 I gave up smoking and my life turned around. I've raced sprint and olympic level triathlons, ran 20minute 5k's and 42minute 10k's and cycled 155 miles in 9 hours. As a classic ectomorph I have always been small in frame and found adding muscle difficult. I did starting strength back in 07/08 and got to 75kg in bodyweight but the more I got into endurance sport the less weight lifting I did until it all stopped. I have struggled in the past with unsupportive partners too...
This time I am doing it right though! My goals are to add more muscle and get to a point where I can lean up a little (although I am far from fat) and although some strength gains would be nice my goals are mainly to look better. I have been back in the gym for about 3/4months and seen some good gains which appear to have stalled but as of the end of January are now going back up (thanks to a 4500 calorie workout day menu). My main focus for bodyparts is it have awesome legs (especially calfs) and freaky forearms!
I have been Vegan since December 2010 and although it makes bodybuilding hard sometimes - it is one of the most worthwhile decisions I have made (after quitting smoking) and has changed my outlook in so many positive ways.
I try to weigh myself on Saturday and Sunday to check my weight is going up but also judging on how I look in the mirror, will be measuring myself monthly as well.
Current PB lifts
Deadlift: 8 x 110kg (no straps only chalk)
Flat Bench: 8 x 60kg
Squat: 8 x 90kg (below parallel)
Current measurements in cm (inches) and are unpumped and not tensed. I'm doing these myself so how accurate they are I don't know!
Quad (right) - 57 (22.4)
Calf (right) - 36.5 (14.4)
Hips - 92 (36.2)
Waist - 86 (33.9)
Chest - 93 (36.6)
Shoulders - 108 (42.6)
Forearm (left) - 27 (10.6)
Bicep (left) - 31 (12.2)
Neck - 37.5 (14.
Workout schedule depends each week as I go to the gym before work (630am) and cannot go on a Tuesday or Thursday. But if the programme starts on a Monday it works like so...
Monday - Quads/Calfs
Tuesday - Rest
Wednesday - Chest/Biceps
Thursday - Rest
Friday - Back/Calfs
Saturday - Hamstrings/Triceps
Sunday - Abs **this day never changes**
Monday - Shoulders/Forearms
Tuesday - Rest
Wednesday - Repeat
I am currently doing 3 x 12 with a 60second rest between sets, reps are slow and controlled with a focus on good form and where possible I increase the weight each workout or do extra reps to keep the programme progressive.