slacker!! i'm a SLACKER!!

was ment to do cardio this morning at 6 but the wind kept me up all night so when alarm sounded it was far to easy to snooze  

eatings gone well and ive descoverd the ultimate bodybuilders resterant!!

NANDO'S!! its great. i had half a chicken and two portions of spicy rice. cheap at only £8ish its cooked on a griddle so its healthy not soaked in fat. i can see my taking mrs Dean4ENGLAND out more often

was naughty though i had a pepsi refill. went up 3 times

Nando's rocks mate Half a chicken no skin half colsaw and half rice i have with hopfully water..hopfull is the word there! hehe.

When mrs england isnt looking. try giving the waitress a few winks. I got to know the girls work at the one i go to. Get 20% off now !! Nando's all round!!

legs wensday. light still only squatted 70kg not gonna rush it coz work is hard and dangerous with sore legs. did me cardio this morning. feeling sooo much better throtes cleared up acheing stopped. almost 100% again. i knew i could train it off.  

due to being so busy at work ive been slacking on my diet. not cheating the oppersite ive not been eating enough. i'm just not getting the time. as the days get longer it WILL improve and at least i'm not cheating eh??

my lil Bro's on here to please help him out with advise. god knows he wont listen to me!  

trained sholders triceps and biceps today. trained late coz i had an early start. got in the gym at 6pm! how do you lot do it? so bloody crouded. any way. sholders were stronger than last week triceps were week as hell. biceps good nothing special.

Seated macheen Shoulder Press: 2 x 6-8 reps #15 on rack f??k know what the weight is
Seated Dumbbell Press : 2 x 10 reps 24kg bells
bentover Lateral Raises : 2 x 10 reps 16kg bells


Triceps :

Narrow Grip bench Press : 2 x 6-8 reps 55kg
scull crushers with bells : 2 x 6-8 reps 22kg bells

Biceps :

seated dumbell Curls : 2 x 8-10 reps 22kg bells
Hammer Curls : 2 x 8 reps 18kg bells

i finished off with some forarm work. i pretty much play that by ear.

problem is for dinna she did carbnara. lovely but not to good. sausage meat i did have a turkey breast when i got in b4 me dinna but feel bad. but as ive said b4 i cant eat too well my lifestyle wont let me. my wife trys to help me where she can but its quite anoying for her when i say i dont want what you have cooked co my diet wont alow it! i think i'll go down stears and eat a tin of tuna b4 bed to make me feel better!

man ive slacked this week. i missed mondays w/o and was gonna go this morning and couldnt get my fat butt out of my pit!! done no cardio since thursday last week. i is not a happy chappy. just so tired. work is hard in this weather so theres my excuse, atleast my diet is still on form. not getting enuf carbs or protien but eating clean still.

gonna TRY and train legs tomorow morning. fingers crossed!!

well i made it in wensday. good w/o too. not feeling to sore today so i'm gonna up the weight next week only squatting 70kg 2x12 at mo. but thats plates no the bar as well. i know some people add the bars weight to there total. i think the bar at my gym weighs 15kg. i think.

no cardio today coz im a fat lazy cumt. !!! just cant get my fat arse out of me pit at the mo. sholders and arms tomorow. i'm quietly conferdent that i'll make that one as its my fav of the week. seated curling 24kg 2x8 dumbells at mo. i'm not sure what you guys do but i think thats pretty good for a totally natural bb.

diet is still goodish. i had the tinyest peice of sponge cake yesterday but i felt so low after work i thought i was gonna pass out. and today i looked twice at a cadbrys cream egg. only twice though!!!

here are some pics i took tonight. almost 3 weeks in to my diet. i know ive lost weight but most of it i think is muscle

made it in friday o.k w/o nothing special. think work is interfearing maybe i should give it up??? work i mean. lol
been naughty today i had a bag of doritos with my mellon in the evening and because i was busy fitting a fitted waldrobe in what is gonna be my little girls room i didnt eat anything all day from 10 till 6:30 tut tut.

prob a tad late but my starting measurements were...


neck-15.5''
bicep-16''
forarm-12.5''
chest-44'
waste-37'' slack
waste-34'' holding in
quads-24.5''
calf-15.5''

al these were taken completly cold.

Coming along well m8y, getting a good triangle shape

Think if you kept at this for a year straight and diet good, ud get in a awsome shape

could i get some feed back on my form deadlifting and doing bentover rows please. no one at my gym would know what to look 4. it looks o.k to me but i'd like anothes oppinion as i never realy get a good back w/o not like i do on other bp's. never get a pump so to speak.

http://www.youtube.com/watch?v=mL4-Vx0cfDw

http://www.youtube.com/watch?v=YZ_hcKC7u8Q&feature=user

Try not using the smith machine use a barbell its only my opinion but you have too much movement in ya legs when ya doing ya bent over rows i never used to move my legs when using a barbell.



Silone74

Dean - are you still following the same diet?

silone- my local athroatys gym deems free barbells as a heath hazard there for i dont have one. i would much prefere to use one but as i live out in the sticks there is not a lot of choice of gyms and mine is very close less than a mile next close's is 3miles but david loyd £££££ mega bucks!! i have taken this on board and thank you for the advise. i did kinda think that my self just kidding my self trying not to admit it.  

paul-am i bolax! lol no ive been very good keeping off the naughtys but struggling to keep the good stuff coming in as regula as i would like. breckfast is always the same as is dinner and lunch is always good qualty but its the 'snack meals' at 9,3 and b4 bed i struggle to get in. trying though. coz ive cut the poo out i'm sheading weight faster than a junky on holiday to afganastan. but as i cant check my bf% i dont know how much of it is fat and how much is muscle. as you know i'm a bit of a naked chef tipe bodybuilder i dont use ANY suplements now not even protien powder and kinda go on look and feel rather than % and weight. cant remember the last time i weighed my self.

trained ly legs 3 weeks on the trot now. i think thats a deano 1st people. i love the feel of solid legs just not the light headedness and 'feel like there gonna burst pain' when training them. y on my squats did 2x12 @ 70kg thismorning. i know thats peanuts compaired to what some of yo do but i'm not gifted in the leg department. after years on off on off training chest and arms you have all dont it!!

ydo you ask paul? do i look like nothings changing then?