Hey tim ya mind if i bite off your idea? This seems like an easy way to keep track of my progress.Do you know how many logs i lost or messed up on?!

Goju - go for it mate, the more the merrier and all that

Dereck et al - yeah, I'm taking today off, giving myself a good break. My legs really hurt today, that ache is seriously goood... okay, I'm getting sadistic, but meh I'm going to put my arm day on thursday, and legs on usual Friday. It's just because I'm going out to celebrate my birthday with my family on saturday (it's my b'day on Friday ) so I won'y have time to go to that and get a session in.

Also, I've thought about changing gyms, but there's nothing else nearby, so I'll have to leave it. I actually don't think the walk is so bad now, so long as I can get the bus home. I'll keep up the cardio at the old gym though.

Thursday 8th December 2005
Upper Body Day
Start Time: 5:15
End Time: 6:20
-----------------------------------------
Bench Press(5*8)
1 @ 70kg
4 @ 60kg

Tricep Dip(4*8)
4 @ 17.5kg

Compound Row(5*8)
3 @ 84kg
2 @ 79kg

Bicep Curl(4*8)
4 @ 15kg

---------------------------------------------
Comments: Tough session, loving it though Feeling a lot happier about this gym now, starting to get used to it. I still dislike all these stupid isolation lever machines lying around, and the lack of floor space, but never mind.

Friday 9th December 2005
Lower Body Day
Start Time: 4:10
End Time: 5:15
------------------------------------------
Squat(5*6)
5 @ 120kg

Calf Raise(4*8)
4 @ 25kg

Ab Crunchy(5*8)
5 @ 17.5kg

--------------------------------------------
Comments: Pretty good session, I'll up the squat by 5kg next session. I'm eating roast pork in about 10 minutes

Monday 12th December 2005
Lower Body Day
Start Time: 5:15
End Time: 6:25
-------------------------------------------------
Squat(5*6)
3 @ 130kg
2 @ 120kg

Calf Raise(4*8)
4 @ 25kg

Full Ab Twist(5*8)
2 @ 23kg
3 @ 34kg

--------------------------------
Comments: Well, as you can see, I've swapped the ab crunchies for the full ab twist. Basically because there's not a lot of floor space at this new gym. Anyway, I'll be putting that up by a few kilos for next session, I was just feeling my way with it today. Pretty good session, anyway.

Tuesday 13th December 2005
Upper Body Day
Start Time: 5:10
End Time: 6:10
-----------------------------------------
Bench Press(5*8)
1 @ 70kg
4 @ 60kg

Tricep Dip(4*8)
4 @ 17.5kg

Compound Row(5*8)
5 @ 84kg

Bicep Curl(4*8)
4 @ 15kg

-----------------------------------------
Comments: Yesterday's session, just didn't get round to it. Good session, all in all. I'm probably going to try and drop to 65kg on the bench, then attempt to get 5 sets at that. It seems a happier medium than just jumping from 70 to 60.

Friday 16th December 2005
Lower Body Day
Start Time: 11:20
End Time: 12:20
------------------------------------------
Squat(5*6)
3 @ 130kg
2 @ 120kg

Calf Raise(4*8)
4 @ 25kg

Full Ab Twist(4*8)
4 @ 36kg

--------------------------------------
Comments: Didn't get round to posting this yesterday, so here it is. Shortly to be followed by today's. I broke up from school! Holidays...

Saturday 17th December 2005
Upper Body Day
Start Time: 3:20
End Time: 4:25
--------------------------------------
Bench Press(5*8)
5 @ 65kg

Tricep Dip(4*8)
1 @ 17.5kg
3 @ 20kg

Compound Row(5*8)
5 @ 84kg

Bicep Curl(4*8)
4 @ 15kg

-------------------------------------
Comments: I put the tricep dip up to 20kg, I just felt like it at the time, and I'm glad I did, as I can just about get a good 4*6 out with it, so I can work towards 4*8. I've swapped to 5 benches at 65kg, that's much better than my old way as well. That way, I can increase the weight by smaller incrememts. Good session. And I'm still on holiday! Oh, and I ordered a new PC today... Should get the parts on Monday and then I'll put the whole thing together

Gday Tim.

Nice work out plan.

On the note of the calf raisers. Im going to say you dont need them, you've got the best leg exercise already, the squat.

Try doing the 20 rep squat from time to time. 1 set of 20 reps. Load up the bar to what you can squat 10 on, and do 20 using sheer animal power .

Nothing else builds an amazing set of legs like a good ol' 20 rep squat.