04/06/06
Start: 5:10
End: 6:00
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0 Squat: 11*150kg
0 Compound Row 10*105kg
0 Pullups 9*-
0 Levered Bicep Curl 9*64kg
0 DB Bench: 9*30kg
0 Pec Flies 9*50kg
0 Overhead Press: 8*22.5kg
0 Weighted Dips 10*20kg
0/0 Front/Side Lateral Raises 11*7.5kg / 10*6kg
+ Calf Raise 18*173kg

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Comments: Good session, can't say much because I've got to revise for 3 Philosophy and one Maths exam tomorrow

I've finished my AS Exams!!!! YAY!!! They went pretty well for the most part, except that I screwed up totally on one of my history exams; did questions 1 b) and 2 a) when you're supposed to do 1 a) and b) OR 2 a) and b)... Oh well, my teacher will say what happened on the reference for University, and I can just retake that exam anyway. It's actually possible that I could get an A grade anyway, even with half-marks on that exam. Not easy, but possible - not holding out much hope, but you never know. Anyway, without any further ado... The workout:

07/06/06
Start: 7:25
End: 7:15
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+ Squat: 12*150kg
0 Compound Row 10*105kg
0 Pullups 8*-
0 Levered Bicep Curl 8*64kg
0 DB Bench: 10*30kg
0 Pec Flies 10*50kg
0 Overhead Press: 7*22.5kg
+ Weighted Dips 12*20kg
0/0 Front/Side Lateral Raises 8*7.5kg / 10*6kg
0 Calf Raise 15*181kg

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Comments: Not a great session, but never mind. Did a quick 'easy' strength check before the workout, just checking what I could squat without too much trouble (ie. my 'fooling around' 3RM). Hit 160kg without too much trouble, but decided to leave it there so as to have something for the workout. The Overhead Press reps look low, but it's becuase I felt a dodgy 'thing' in my shoulder (you know the one ) I think it was probably a weird scapula alignment, never mind.

I NOW HAVE A WEEK FREE!!!! YAYYYY!!!!

11/06/06
Start: 7:20
End: 8:00
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0 Squat: 8*155kg
0 Compound Row 11*105kg
0 Pullups 10*-
0 Levered Bicep Curl 9*64kg
0 DB Bench: 9*30kg
0 Pec Flies 10*50kg
0 Overhead Press: 9*22.5kg
0 Weighted Dips 9*22.5kg
0/+ Front/Side Lateral Raises 11*7.5kg / 12*6kg
0 Calf Raise 18*181kg

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Comments: Good session actually, only the minor lifts are up, but meh.

Absolutely great Tim you've done really well keep up the good work! I have to agree with Dereck that you've kept positive throughout and been wise enough to when to have a break. I believe now I'm destined to have a 4 pack but that's not too bad. You've given me a lot of motivation and I hope your dedication has really inspired people here. Keep it going!!!!

14/06/06
Start: 7:30
End: 8:15
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0 Squat: 9*155kg
0 Compound Row 11*105kg
0 Pullups 8*-
0 Levered Bicep Curl 10*64kg
0 DB Bench: 9*30kg
+ Pec Flies 15*50kg
0 Overhead Press: dodgy, see below
0 Weighted Dips 9*22.5kg
0/0 Front/Side Lateral Raises 10*7.5kg / 9*7kg
0 Calf Raise 14*191kg

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Comments: Ta Landus, gotta say I'm just enjoying the training and going with the flow I know this is posted a couple of days late, but I was busy relaxing, reading and watching the footy. I know, relaxing has never been so tiring!

Really busy gym, not going at that time again. Had to skip the DB overhead press and do it on a Nautilus machine instead, followed by some free-weight barbell o'head presses. Won't repeat if at all possible, but I can't stand waiting mid-workout. I'm also going to lwoer the calf raise weight a bit, and concentrate on holding it contracted at the top for longer.

18/06/06
Start: 5:00
End: 5:45
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0 Squat: 12*110kg
0 Compound Row 11*105kg
0 Pullups 10*-
0 Levered Bicep Curl 10*64kg
0 DB Bench: 10*30kg
0 Pec Flies 8*57kg
0 Overhead Press: 10*22.5
0 Weighted Dips 9*22.5kg
0/0 Front/Side Lateral Raises 12*7.5kg / 9*7kg
0 Calf Raise not doing

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Comments: I had a dodgy ankle from playing rugby, so went light on the squats and didn't do calf raises. This was the last HIT session, I'm switching to 5*5 now.

21/06/06
Start: 12:00
End: 12:50

152.25kg Squat 4/4/ -140kg- 4/4/4

30kg DB Bench 5/5/5/5/5

15kg Weighted Pullup 5/4/5/3/4

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Comments: First of the 5*5s! By the way, the squat will be at 5*4, I wanted to lower the volume on it slightly. I went too high to begin with on the squat, I'll drop to 145 next time. I felt my knee go a bit dodgy after the second set, so dropped the weight to 140kg. Range of Movement wasn't great either. The DB Bench was an absolute doddle, that'll go up to 32.5 next week. The only problem is, the DBs only go up to 35kg, so I may have to switch back to BB benching sooner than I hoped. Going to work for a greater range of movement on the pullup too.

Deadlifts next sesh! And I'm doing endurance/rotational/ab work tomorrow. I'll reveal what I did tomorrow. I wanted to stay as close to the Hammer Down: Endurance (by Waterbury) program as possible, but it looks like I'm going to just have to nick bits and pieces, as I don't really have the right facilities.

Also will be starting a 5x5 regiment shortly Tim. I also did something ... I picked up some protein powder and hopefully that will help with all of my weight loss. I'll check in to see how things are doing.