Simi

YEP! I've put on about 10kg's (22lb) since then and proud of it

And for the sake of comparison... late 2009 vs early 2012

Thank-you!

5.2.2012 Training update will come later, after I train but for now, here's a gun update! Not sure of any good poses to show off my back...

4.2.2012 CHEST I managed to get to the gym for my chest session, despite having 3 fillings replaced in my upper mouth, and numb, tingling and painful jaw... decline bench didn't feel very nice It wasn't as big a session as I would normally do, but at least I did something! Dumbbell bench press 10kg's x 15 12kg's x 12 12kg's x 11 12kg's x 10 12kg's x 9 Decline dumbbell bench press/b] 10kg's x 12 Repeated x 4 Seated cable flies 9kg (each side) x 12 Repeated x 4 Dumbbell flies 7kg's x 12 9kg x 12 9kg x 10 9kg x 10 Incline dumbbell bench press 9kg x 8 8kg x 10 8kg x 10 8kg x 10

3/2/2012 ARMS Dumbbell curls 8kg's x 12 9kg's x 8 Dropset 9kg x 8 7kg x 8 Repeated x 4 Barbell curls 17.5kg x 12 Dropset 20kg x 10 12.5kg x 12 Repeated x 3 Seated Dumbbell curls 6kg x 12 6kg x 12 6kg x 12 7kg x 10 Dumbbell tricep extention 10kg x 15 12kg x 12 12kg x 12 12kg x 12 Tricep cable pushdown Dropset 12kg x 10 7kg x 12 Repeated x 4 Single arm cable tricep pulldown supersets Superset 7kg x 12 - front facing 7kg x 12 - side facing Repeated x 4 (each arm) Close-grip bench press and dips supersets Superset 22kg x 12 - bench Bodyweight bench dips x 12 Repeated x 4

2/2/2012 RUN! So I've been officially signed up to do the Tough Mudder with a few of the boys (and girl!) from work, so cardio is ON! I really surprised myself - I haven't run in YEARS, yet apparently all the weight training in the gym has made me fitter than I have ever been! I only ran 5km, but I've always struggled with running, I've never even managed to finish the 1500m without walking! So to be able to run 5km relatively easily was a blast for me! I really loved it, and can't wait for my next run! I just have to make sure I get enough fuel in, as I am very lean at the moment and definitely don't want to loose anything!

1/2/2012 LEGS Front squats 20kg x 12 25kg x 12 30kg x 10 35kg x 6 35kg x 6 20kg x 12 Leg Press 90kg x 12 Repeated x 4 Leg Extensions 55kg x 12 60kg x 12 Dropset 65kg x 10 30kg x 12 Repeated x 2 Stiff legged deadlifts 40kg x 12 50kg x 10 50kg x 10 55kg x 8 55kg x 8 55kg x 8 Seated hamstring curls 35kg x 12 40kg x 12 Dropset 40kg x 12 25kg x 10 Repeated x 2 Calf raises 35kg x 12 35kg x 12 35kg x 12 40kg x 10 Calf press 68kg x 12 77kg x 12 Dropset 77kg x 12 49kg x 8 Repeated x 3

31/1/2012 SHOULDERS/ABS Dumbbell press 9kg x 12 10kg x 12 10kg x 10 12kg x 10 12kg x 10 Side lateral raise supersets Supersets 6kg (each side) x 12 - straight arms 6kg (each side) x 12 - bent arms Repeated x 4 Wide-grip upright rows 22kg x 12 25kg x 12 27kg x 10 27kg x 10 Bent over dumbbell flies 5kg (each arm) x 12 Repeated x 4 ... I am really bad at these! Ab circuit Sit-ups x 60 Side knee kick things x 40 (20 each leg) Lying on back extending leg and holding x 20 Stability ball leg pull-ins x 20

30.1.2011 BACK PB'd on deadlifts... woo! Deadlifts 32kg x 12 37kg x 12 42kg x 10 47kg x 10 52kg x 8 52kg x 8 57kg x 3 57kg x 4 57kg x 5 57kg x 5 T-bar rows 20kg x 12 22kg x 10 22kg x 10 22kg x 10 Iso row machine supersets Superset 44kg (22kg each side) x 10 (straight/handlebar grip) 44kg (22kg each side) x 10 (inner/close-grip) Repeated x 4 High Iso row machine 22kg x 12 Repeated x 4 Low iso row machine 15kg x 12 20kg x 12 20kg x 10 20kg x 10 Dumbbell pullovers 12kg x 12 Repeated x 4

29.1.2012 SHOULDERS/ABS Dumbbell shoulder press 10kg x 12 10kg x 10 Dropsets 10kg x 8 8kg x 10 Repeated x 2 Dumbbell side lateral raise Supersets 6kg's x 10 - straight arms 6kg's x 12 - bent arms Repeated x 4 Upright barbell rows 22kg x 10 Repeated x 3 Dropset 22kg x 12 15kg x 12 Cable one arm bent over rear delt flies 5kg x 12 (each side) Repeated x 4 Rear delt machine flies Dropset 21kg x 12 14lg x 12 Repeated x 4 Machine Iso shoulder press Dropset 35kg x 12 25kg x 12 Repeated x 3 - last round dropped to 10kg and did 10 more reps Ab supersets Leg raises x 20 Decline sit ups x 15 Repeated x 4

28.1.2012 LEGS Trained with my sister again... I hope she's sore! Squats 27kg x 12 32kg x 10 37kg x 5 37kg x 9 Front squat Used smith machine for these. First time I've used smith machine or done front squats. I actually can't remember the weights I did here, and not sure if the weight of the bar is included in the total weight, but we did 3 sets, increasing the weight each time 15 reps 12 reps 10 reps Stiff legged deadlifts 32kg x 20 37kg x 15 42kg x 12 47kg x 12 52kg x 8 Leg press Dropsets 68kg x 12 41kg x 12 Repeated x 4 Leg extension (reverse?) dropsets REEEEEAAALLY light weights but after all those squats and deadlifts I had no go. There were no rest between sets for these 10kg x 10 15kg x 10 20kg x 10 25kg x 10 Repeated x 4 Hamstring curls and calf raises dropsets/supersets No rest between sets Hamstring curls 30kg x 12 15kg x 12 Calf raises 30kg x 12 Repeated x 4 Abductors 67kg x 12 Repeated x 4 Calf press 77kg x 12 Repeated x 4

27.1.2012 BACK Lat pull down 35kg x 12 40kg x 10 40kg x 10 40kg x 10 Deadlifts 27kg x 10 27kg x 10 32kg x 10 37kg x 10 37kg x 8 Back tri-sets No rest between the 3 sets Iso Row machine (top grip) - 40kg (20kg each side) x 10 Iso Row machine (inner grip) - 40kg (20kg each side) x 10 Low iso row machine - 40kg (20kg each side) x 10 Repeated x 3 Barbell row 35kg x 12 40kg x 10 40kg x 10 40kg x 10 Standing cable row 40kg x 15 45kg x 12 Dropset 50kg x 10 35kg x 12 Repeated x 3 Iso high machine row 42.5kg x 12 42.5kg x 12 42.5kg x 10 42.5kg x 10

Wow, I'm actually finding it really difficult to keep up with this diary now that the year is back into full swing! Already I'm behind on 3 entries! Eek! I'll post my workouts following this entry, with the respective date at the top.

26.1.2012 ARMS Dumbbell tricep extension 10kg x 15 12kg x 12 12kg x 10 12kg x 10 One arm cable pull-down (crossing body) Dropset 10kg x 10 5kg x 12 Repeated x 4 Skullcrushers and close-grip bench press Superset 12kg x 12 - skullcrushers 12kg x 15 - close grip bench Repeated x 4 Cable pushdown Dropset 10kg x 10 5kg x 12 Repeated x 4 Overhead cable tricep extension 10kg x 12 Repeated x 4 Dumbbell bicep curls 8kg x 12 Dropset 9kg x 8 7kg x 8 Repeated x 4 Barbell bicep curls 17kg x 10 Dropset 17kg x 10 12kg x 12 Dropset 20kg x 6 12kg x 12 Dropset 20kg x 5 15kg x 10

25.1.2012 Ok I admit it... being sneaky again and posting the day after shhh! This entry is for yesterday which WAS the 25th My younger sister came to train with me tonight, it was really fun, we did lots of core works followed by chest - my core seems even stronger than a couple of days ago, I think it must be the muscle memory! Anyway my sister did really well! She's so naturally strong, and kept of with me for entire workout, with only a little extra spotting help from me ABS/CHEST Abs Sit ups x 60 Banana boat x 20 Exercise ball pull in 40 reps - Alternating between bent knees an straight legs - like a "down dog" position with feet on the ball. Did 20 reps of each. Side mountain climbers Ok so I have no idea what these are ACTUALLY called, so I gave them my own name! They were the ones that you start in a plank position and bring your knee towards your underarm, like a dog taking a piss Actually we did lots of these and I didn't count. Just went to failure Partner sit up ball passes Don't know the real name for this either Reps = lots Partner side reaching hand clap I think we did around 20 Leg raises 20 reps 25 reps 25 reps Bench press 30kg x 12 35kg x 10 35kg x 8 Incline iso machine 3 sets of 10 reps without rest, increasing weight each time 10kg x 10 20kg x 10 25kg x 10 Repeated x3 Cable cross over Superset 15 x 20kg - downward motion 12 x 10kg - upward Superset 10 x 30kg - downward motion 10 x 10kg - upward Superset 10 x 30kg - downward motion 10 x 10kg - upward

24/1/2012 Today was a rest day, so I'll write in yesterday's workout which was... ABS/SHOULDERS A good friend of mine/trainer/ninja at my gym showed my partner and I some great core strength/ab moves. As it was the first time in ages that I'd done anything quite that intense for abs, I wasn't very good. I did what I could but didn't count any reps/sets, nor do I remember all the names of the exercises, but I plan on doing this workout every 2-3 days to get my core strength up, so I'll find out for next time. After that, I trained shoulders: Dumbbell shoulder press 8kg's x 15 10kg's x 8 10kg's x 6 8kg's x 12 8kg's x 12 8kg's x 12 (I really wanted the 9kg's for this, but someone else had them all) Side lateral raise supersets Superset 6kg's x 10 - straight arms 6kg's x 10 - bent arms Repeated x 4 Superset 5kg's x 10 - straight arms 5kg's x 10 - bent arms Front lateral raise 8kg x 10 8kg x 10 8kg x 10 8kg x 10 Wide-grip upright barbell row 22kg x 12 22kg x 12 22kg x 12 22kg x 12 Bent Over singe arm cable side lateral 5kg x 12 (each side) 5kg x 12 (each side) 5kg x 12 (each side) 5kg x 12 (each side)

Thanks man!

22/1/2012 LEGS FINALLY got around to it!!! Squats 25kg x 12 30kg x 10 35kg x 8 37.5kg x 4 37.5kg x 4 37.5kg x 6 35kg x 8 30kg x 10 25kg x 12 Stiff legged deadlifts 42kg x 12 47kg x 12 52kg x 8 52kg x 8 52kg x 8 Leg extension Dropset 60kg x 10 30kg x 10 Dropset 60kg x 10 30kg x 10 Dropset 60kg x 10 30kg x 10 Dropset 60kg x 10 30kg x 10 Hamstring curls/calf raises dropsets/suspersets (No rest between sets. My legs were quivering at this point! Had to go a lot lighter than usual) Hamsting curl dropset 20kg x 10 10kg x 10 Calf raises 30kg x 10 Repeated x 4 Abductor machine and seated calf press supersets No rest between sets Abductor machine 68kg x 10 Calf press 75kg x 10 Repeated x 4

22/1/2012 CHEST/BACK Ok, this post and the one before it I actually posted a day late... but I've put yesterday's date up the top, and I'll make a new entry for today after I train... unless I leave it to tomorrow So I was meant to train legs today but my mates who came to train with me and my partner wanted to do chest and back. They have really unique and exciting was to train, and I wanted to learn some of their techniques so I ended up doing it with them instead of legs... VERY NAUGHTY! But I'll do a killer session today to make up for it Incline iso machine 20kg x 15 Triple (reverse?) dropset (Increase the weight 5 times for 10 reps on each, no rest) 10kg x 10 15kg x 10 20kg x 10 25kg x 10 28kg x 10 Repeated x 3 Dumbbell bench and flies tri-set (No rest between the three sets) Dumbbell bench - 9kg's x 10 Dumbbell flies - 7kg's x 10 Dumbbell bench - 9kg's x 10 Repeated x 3 Deadlifts This was my first time doing REAL deadlifts (only done Romanian/stiff legged before) so it was quite light but I wanted to work on getting the moment right before jumping into heavy sets with bad form and causing an injury! 27kg x 10 27kg x 10 32kg x 10 37kg x 10 37kg x 8 Back tri-sets No rest between the 3 sets Iso Row machine (top grip) - 40kg(20kg each side) x 10 Iso Row machine (inner grip) - 40kg(20kg each side) x 10 Low iso row machine - 40kg(20kg each side) x 10 Repeated x 3 It was a lot more intense than I'm used to, and less variety on exercises, but it's always good to mix t up! It was really fun

Thanks! I've definitely made some improvements

21/1/2012 ARMS/ABS So today was meant to be legs, but I only got 3 hours sleep last night and wasn't feeling up for it. Also have some friends coming to train legs with me tomorrow so it's worked out well Got a really good pump after this session! Dumbbell curls 7kg's x 12 8kg's x 12 Dropset 9kg's x 10 7kg's x 10 Dropset 9kg's x 10 7kg's x 10 Dropset 9kg's x 10 7kg's x 10 Barbell curls 17kg x 12 Dropset 17kg x 10 12kg x 10 Dropset 17kg x 8 12kg x 10 Dropset 17kg x 8 12kg x 10 Seated dumbbell curls 6kg's x 10 Dropset 6kg's x 10 4kg's x 10 Dropset 6kg's x 8 4kg's x 10 Dropset 6kg's x 8 4kg's x 10 Single arm cable pulldown 12kg x 10 12kg x 10 Dropset 10kg x 12 5kg x 12 Dropset 10kg x 12 5kg x 12 Dropset 10kg x 12 5kg x 12 Cable pushdown 10kg x 12 Dropset 10kg x 12 5kg x 12 Dropset 10kg x 10 5kg x 12 Dropset 10kg x 10 5kg x 12 Scullcrushers 12kg x 15 12kg x 12 12kg x 12 12kg x 12 Close-grip bench press 17kg x 12 17kg x 12 17kg x 10 17kg x 10 Abs supersets Superset leg raises x 20 22.7kg machine crunches x 20 Superset leg raises x 20 22.7kg machine crunches x 20 Superset leg raises x 20 22.7kg machine crunches x 20 Superset leg raises x 20 22.7kg machine crunches x 20

19/1/2012 BACK Yesterday was a much needed rest day! My whole body was aching. Today I probably should have trained legs, but I'd like to do fuel up really well during the day tomorrow, and have a massive killer session with them to celebrate the end of the week! So today I did back Dumbbell pull-overs 10kg x 15 12kg x 12 15kg x 12 15kg x 12 Barbell reverse grip bent over row 35kg x 12 40kg x 12 Dropset 40kg x 10 25kg x 10 Dropset 40kg x 10 25kg x 10 Lat pulldown 40kg x 12 40kg x 10 Dropset 40kg x 8 25kg x 12 Dropset 40kg x 8 25kg x 12 Low leverage iso row 20kg (10kg each side) x 15 30kg (15kg each side) x 12 35kg (17.5kg each side) x 12 35kg (17.5kg each side) x 12 Leverage high row 40kg (20kg each side) x 12 45kg (22.5 each side) x 12 45kg (22.5 each side) x 12 45kg (22.5 each side) x 12 Straight arm pulldown Dropset 12kg x 12 10kg x 12 Dropset 12kg x 10 10kg x 10 Dropset 12kg x 10 10kg x 10 Dropset 12kg x 10 10kg x 10 Standing cable row 35kg x 15 40kg x 12 45kg x 12 45kg x 12 Machine iso row 35kg x 12 35kg x 12 35kg x 12 35kg x 12

17/1/2012 SHOULDERS/ABS Dumbbell Shoulder Press 8kg's x 15 10kg's x 12 10kg's x 10 Dropset 10kg's x 8 8kg's x 10 Dropset 10kg's x 8 8kg's x 10 Iso Machine Press 18kg (each side) x 10 18kg (each side) x 10 Dropset 18kg (each side) x 10 9kg (each side) x 10 Dropset 18kg (each side) x 10 9kg (each side) x 10 Dropset 18kg (each side) x 10 9kg (each side) x 10 Side Lateral Raises Supersets Superset 6kg x 12 - straight arms 6kg x 12 - bend arms Superset 6kg x 12 - straight arms 6kg x 12 - bend arms Superset 6kg x 12 - straight arms 6kg x 12 - bend arms Superset 6kg x 12 - straight arms 6kg x 12 - bend arms Front Lateral Raises 7kg x 12 8kg x 10 Dropset 8kg x 10 6kg x 10 Dropset 8kg x 10 6kg x 10 Dropset 8kg x 10 6kg x 10 Bent-Over Single Arm Cable Fly 5kg x 12 (each side) 5kg x 12 (each side) 5kg x 12 (each side) Reverse Machine Flies Dropset 21kg x 10 14kg x 10 Dropset 21kg x 10 14kg x 10 Dropset 21kg x 10 14kg x 10 Leg Raises and Crunches Supersets Superset 20 leg raises 15 decline crunches Superset 20 leg raises 15 decline crunches Superset 20 leg raises 15 decline crunches

15/1/2012 I must have forgotten to post yesterday's back workout! If you want to read it you can see it on my tumblr: http://loveofiron.tumblr.com/post/15874466771/15-1-2012-back Today was chest day Dumbbell bench press 10kg's x 15 12kg x 10 12kg x 10 12kg x 10 Dropset 12kg x 8 10kg x 10 Decline bench press 32kg x 12 32kg x 10 32kg x 8 22kg x 20 Seated cable flies 13.6kg (each side) x 12 Dropset 13.6kg (each side) x 12 6.8kg (each side) x 12 Dropset 13.6kg (each side) x 10 6.8kg (each side) x 12 Dropset 13.6kg (each side) x 10 6.8kg (each side) x 12 Machine flies 24kg x 12 24kg x 12 Dropset 24kg x 12 14kg x 12 Cable flies suspersets Superset 10kg (each side) x 12 - downward motion 5kg (each side) x 12 - upward motion Superset 10kg (each side) x 12 - downward motion 5kg (each side) x 12 - upward motion Superset 10kg (each side) x 12 - downward motion 5kg (each side) x 12 - upward motion Superset 10kg (each side) x 12 - downward motion 5kg (each side) x 12 - upward motion Machine press 27kg x 12 32.6 - dropped weight when needed to complete 40 reps 32.6 - dropped weight when needed to complete 30 reps 32.6 - dropped weight when needed to complete 30 reps 32.6 - dropped weight when needed to complete 30 reps