bjg7’s BodyBlog

my diet has slipped…. need to take control!!! aaarrrgghhh!!

someone please confirm that i should not of just had that chocolate spread!!! im a bad bad man!!!

im starting to lean up now… im on a bit of a cut then im gunna take some time to bulk, i also need to work on a bit of symmetry some of my muscle differ in size alot. Specially around shoulders, i think this is due to playing basketball… but that just a guess really!!!

im running out of my supplement too…. and it aint cheap here in the uk!!! wallets gunna take a hit!!!

well i came across fitday on someones profile so have signed up and entering what i eat ( i was away all weekend so these are pretty crappy days food wise )…..

biggest surprise to me is the fact im not getting alot of calories around 2000-2200… so am looking for some clean meals to give it boooost!!

I have linked the fitday food journal to my profile under the personal website tag…. so feel free to have a look, any feedback would be awesome!!!

damn everytime i play bbal these days i get some little poxy injury…. spained my thumb last night in drills, the knuckle is massive!!! was some good cardio tho!!

the aches and pains of being 27 eh!!! lol!!! old before my time!!!

i started VJB today…..

and geezzz my stamina seems to suck right now…. plus i got an achy knee!!!

Exercise

bent over straight leg donkey ankle bounce                     4×30

hurdle barrier jumps                                                      4×6

1 leg step up jumps                                                       4×6

1 leg seep hop                                                           3×25yards

shock lunges                                                               4×5/leg

30-yard acceleration runs                                                 3

paused squat jump                                                        2×10

cardio day plus biceps

13 min run on treadmill

13 min x-trainer

10 min stepper

13 min cycle

row 2000m 8.19 mins

Biceps

bb curl

10 x 36kg

hammer curl db’s
20 x 14kg alternating

wide arm bb curl

8 x 36kg

normal db’s curl

20 x 14kg alternating

close grip bb curl

10 x 36kg

quick hammer curls

100 x 10kg

LEGS TODAY!!!

13 min run on treadmill

Squats

10 x 70kg

10 x 90kg

10 x 100kg

6 x 120kg

Front V squat.. (hack)

12 x 60kg

10 x 90kg

10 x 110kg

10 x 130kg

Dead Lifts

10 x 70kg

7 x 90kg

6 x 110kg

3 x 140kg

Leg Curls

10 x 40

10 x 50

10 x 60

10 x 70

another day off

Back Day

Pull ups wide arm… ( i suck at ull ups!!)
8

7

6

Bent over row

10 x 60kg

10 x 60kg

10 x 60kg

Latt Pull down

9 x 38.5

8 x 38.5

9 x 38.5

Dual pulley row

10 x 28.5

10 x 28.5

10 x 28.5

Single arm bent over row

10 x 32kg a side

10 x 32kg a side

10 x 32kg a side

Side Bends

20 a side with 25kg plate in hand

20 a side with 25kg plate in hand

20 a side with 25kg plate in hand

Hyperextensions with 9kg DB’s

10

10

10

Chest day…

late workout no cardio

DB Press

15 x 28kg

10 x 32kg

8 x 34kg

DB Incline

10x 26kg

8 x 26kg

8 x 26kg

DB decline

10 x 26kg

10 x 26kg

10 x 26kg

Dips plus 12kg

12

12

12