well, it does require some shifting of your schedule. Its noble as hell that your taking care of your grandparents and doing what you can to make their lives better. As for how you make it work, well that is difficult. If the gym doesnt open until 10, that makes it a real challenge. Are there any other gyms or options for you?

When I moved here, I believed that my caring duties would be the same as before I moved therefore between 1.30pm and 3.00pm everyday (when my grandparents take an afternoon nap) I would be able to go to the country club and train up to four times Monday - Friday and then the gym in Aberaeron on a Sunday. However, since our move, my caring duties have increased to such a point that I have not been able to go to the country club once this week because I have been waiting for people to come and measure for windows and make sure that my grandmother (who now suffers from constipation and diarrhoea following the medical treatment) has someone on hand to help her to and from the toilet. This has led me to believe that the only time I can train properly is between 5.00am and 7.00am (when they are both fast asleep and before they have their daily cup of tea in the morning). However, this presents two problems: 1) The country club's opening hours are from 10.00am until 8.00pm 2) The first daily bus into Aberaeron does not leave here until 7.02am from Monday - Saturday and 9.45am on a Sunday Therefore I would very much like the forum's thoughts on how I get around this problem.

I wouldnt get too hung up on some of the body tests and ratios. In the summer time, we all hold more water and our body composition does change. We drink much more, and you got to watch your sodium intake when your drinking more fluids. You will get back on track quickly as muscle remembrance sets in quickly. An extended break will only create one mild case of DOMS, ad within two to three weeks, your hypertrophy will stake to take hold again. Strength will follow with clean eating too.

If I have one problem with moving home, it's finding new shops with things that I have never seen before and as a result I unfortunately do get sidetracked. I don't think that matters have been helped by the heatwave either with gym sessions having to be rescheduled or missed due to heat or caring commitments, so hope that you will not be too upset by the following: Physical Data : August 26th 2018 Bodyweight: 101.1kg (222.4lbs) Change on last measurement: +1.8lbs Body Mass Index: 28.3 Change on last measurement: +0.3 Muscle Mass: 36.2% Change on last measurement: -0.5% Water Content: 60.5% Change on last measurement: -0.5% Body Fat: 17.1% Change on last measurement: +0.7% But I am pleased to report that now that autumn if firmly her (with the only distraction being my caring duties) I shall endeavour to get back on track as soon as possible (starting today with concluding a biceps session with equipment that the country club did not have) and adding it with a triceps session with the aim of building up to a five day a week session as soon as is possible.

Today I had my first "day" which was shoulders based on the six exercises that I mentioned earlier on. Based on the advice of Sion which was to "try with bars only until you're about to do ten reps in a set" this is what I did today: Dumbbell Bent Over Lateral Raise (modified) The modification being that I lay on my front on a bench with my hands touching the floor Set One: 10 x 5kg, Set Two: 7 x 5kg, Set Three: 5 x 5kg Cable One Arm Lateral Raise This took me a great deal of time to figure out how to do it, but I think I got the hang of it in the end Right Arm: 3 sets of 7 reps of 6kg Left Arm: 3 sets of 5 reps of 3kg This confirms a long standing theory of mine that my left shoulder is weaker than my right, but I cannot think why this would be the case, therefore any suggestions will be investigated Overhead Press Set One: 2 x 20kg, Set Two: 2 x 20kg, Set Three: 2 x 20kg Cable Face Pull Set One: 10 x 15kg, Set Two: 10 x 15kg, Set Three: 10 x 15kg Seated Dumbbell Lateral Raise Set One: 5 x 5kg, Set Two: 5 x 5kg, Set Three: 5 x 5kg Front Plate Raise Set One: 15 x 5kg, Set Two: 5 x 10kg, Set Three: 1 x 15kg Next on the agenda will be Biceps Day which involve Incline Dumbbell Curl, EZ Bar Curl, Cable Curls and Dumbbell Preacher Curl and will happen when the DOMS in my shoulders is no longer evident / when my caring duties allow (whichever happens first).

Today I had another personal training session (which I believe having three a year is a long enough time scale to note changes whilst not too long to note progress) and as well as doing the things listed below, Sion also showed me how to do a number of other exercises so that when I start properly in September on a five day a week training routine, I will know what to do and when. Bench Press Set One: 3 x 30kg, Set Two: 2 x 35kg, Set Three: 1 x 40kg, Set Four: 1 x 45kg, Failure: 50kg Barbell Calf Raise Set One: 6 x 40kg, Set Two: 6 x 60kg, Set Three: 3 x 75kg, Set Four: 3 x 80kg, Failure: 85kg Bicep Curls Set One: 7 x 21kg, Set Two: 4 x 27kg, Set Three: 6 x 33kg, Set Four: 2 x 39kg, Set Five: 2 x 45kg, Set Six: 1 x 51kg, Set Seven: 1 x 57kg, Failure: 63kg Tricep Pulldowns Set One: 6 x 21kg, Set Two: 6 x 27kg, Set Three: 2 x 39kg, Set Four: 2 x 45kg, Set Five: 1 x 51kg, Failure: 57kg He also suggested that my trainers which have served me for a year need replacing, therefore would like to know what trainers are a) not that expensive ($50 max a pair), b) work best on carpeted gym surfaces and c) are waterproof?

Thank you very much indeed for that useful advice @doug I shall certainly keep that in hand. In order to get back into the swing of things I had a little session at the country club gym and was rather surprised to find someone else there (as I have been usually the only person there every single time I have been). Today I did the following after cycling 1,500m in five minutes Shrugs(using the handles of the bench press machine) Set One: 10 x 10kg, Set Two: 10 x 12½kg, Set Three: 10 x 15kg, Set Four: 10 x 17½kg, Set Five: 7 x 20kg, Set Six: 4 x 25kg, Failure: 30kg Front Dumbbell Raise Set One: 7 x 5kg, Set Two: 10 x 10kg This reinforced my belief that my left shoulder is a lot weaker than my right, as the first set was done with two dumbbells in separate hands and the second set with a kettlebell in both hands. Therefore any advice on how to correct that would be appreciated Cable Curls (Biceps) Set One: 10 x 18kg, Set Two: 6 x 19½kg, Set Three: 3 x 21kg, Failure: 22½kg I am not entirely convinced that the weights at the country club are labelled accurately as I have done a lot more than that at the gym in Aberaeron. If I were to source the manufacturer of the various stations, would they be able to tell me what the weights were? Leg Extensions Set One: 15 x 30kg, Set Two: 10 x 42kg

Fluid is very important as it keeps the body fresh and keeps the electrolytes high. You dont want to deplete your body of electrolytes as they are used as fuel cells. I would say that its good to keep a Gatorade or some kind of crystal light with your water so that you dont burn up all of your electrolytes. You also dont want to over hydrate and strip all of the salts, potassium, and electrolytes from the cells. 12 ounces of water per 45 minutes of training is good. you can go up to 16 and that will suffice just fine. The best way to test for dehydration is the skin test. Take two fingers and pitch some skin on your arm. pull your skin up and if it snaps right back, your hydrated good. if the skin just kind of oozes back and doesnt snap back, then your showing signs of dehydration. You will also feel light headed, weak, and faintness. Glad that the heat wave is over soon for you and that your still cranking out workouts.

I am pleased to report that the weather services in the UK are reporting that this heatwave is due to end on Wednesday, therefore I have arranged with Sion another personal training session on Saturday afternoon where I shall aim for a new 1RM in bench, bicep curls, tricep pushdowns and barbell calf raises and at the same time seek instruction in the exercises I outlined above that I have no idea how to do. However, another report by the weather services here, has suggested (if only in trend if not in details) that this "above average warmth" may carry on until October, therefore would like some advice on the following aspects of training: 1) How much fluid should I take on board a day (with particular reference to whilst training)? 2) What are signs that tell I am dehydrated (before I feel thirsty)? 3) How do bodybuilders who live in very hot climates cope (especially in the lead up to a contest when water is at a premium anyway)?

Not only have I had this flipping heatwave to deal with (temperatures are supposed to average 67°F during the day and 53°F at night, current July average 69°F by day and 61°F by night) but from July 18th until yesterday I had no internet as well (caused by a combination of umbrage by the past provider and miscommunication), thankfully I am now back online and will be trying to get myself reorganised whilst still dealing with a heatwave that only pauses and doesn't seem to want to stop.

Thank you very much indeed @Dominic, that would suggest therefore waiting until I have my next personal training session with Sion and then seeing what my 1RM is for everything (in order to know what 85% of it is) and then using that method, therefore to ensure that I have the theory correct, is this what you are suggesting: To start off with, 4 sets of 10, each rep being 85% of my 1RM for that exercise, then when 4 sets of 10 feels nothing like as tricky as when I started, change it to 2 sets of 10 at 85% of max, 1 set of 10 with 87.5% and then 1 set of ten with 90% before gradually moving to 4 sets of 10 with 90% at which point I have another personal training session and start again with 80% of max? I am also pleased to announce that Sion has said that he's only to happy to pass his opinion on what I am doing as well, therefore will be sending him the outline as posted above in the next few days and hope to have a personal training session with him at some point between now and the start of September (although that will have to tie in with his rugby training sessions and stag do)

It works both ways. Pyramid is going up and then back down in weight. You want to start out either light and get heavier, or start heavy and drop weight as you go back down. its really designed to shock the muscles. it works great at expanding the muscle fibers to the brink so that they become tore down. That is the whole goal. you want to constantly keep your muscles guessing, constantly shocking them, and constantly training them. Its a good practice to mix in drop setting, as well as pyramids to elevate your strength. use very little rest in between sets. I would use a goal of hitting 10 reps per set, and use 4 sets of 10. You can keep increasing the weight, but for the time being, I would use a weight that is very challenging, and about 80 to 90 percent of your max rep capacity to work out with. After about 2 weeks, you will want to increase the weight. You can start by doing your 4 sets of 10, and as it becomes easier, add weight to your 3rd set, and if you have gas in the tank, even add more to the 4th. If you dont hit 10, its fine. The muscle fibers will get stronger and be able to support it as you keep training. Once you can do 10 reps with 4 sets at the highest weight added on your 4th rep, its time to bump up the weight and do the same thing all over again.

This is probably going to show that whilst I know the practice, the theory is still a bit tricky to get the hang of, therefore could I ask what "drop sets" are please? I believe I understand the term "pyramid" meaning that as the weight increases the number of reps reduces, but would like to know if I am right in that assessment? I hadn't actually established a set or rep number, but if you believe that four of ten would work then I am happy to work with that assessment if you believe that will work but would like to know is that the same weight for each set or does it change with each set?

solid rotation. are you working with 4 sets of 10 on each of these? I would recommend getting a cadence of multi sets with multi reps. In addition, you can start using drop sets to really spike some strength gains. Drop sets and pyramids are ideal for expanding the muscle fascia. it delivers a much greater amount of time under tension with application to the muscle fibers.

I have been giving the idea of what I could do as a regime some very careful consideration since the start of July and would like to know what members think of the following arrangement: Day One (Shoulders): Bent Over Lateral Raise (Dumbbell), One Arm Lateral Raise (Cable), Face Pull (Cable), Seated Lateral Raise (Dumbbell) and Front Raise (Dumbbell) Day Two (Biceps): Incline Curl (Dumbbell), Curls (Cable), Preacher Curl (Dumbbell) Day Three (Triceps): Overhead Extension (Dumbbell / Cable), Close Crip Bench Press, Rope Pushdowns (Cable) Day Four (Back): Upright Rows (Dumbbell), Single Arm Rows (Dumbbell), Shrugs (Dumbbell), Rows (Cable) Day Five (Chest): Bench Press (Dumbbell / Machine), Pec Deck, Incline Bench Press (Dumbbells / Machine) Day Six (Legs): Leg Extensions (Machine), Hamstring Curls (Machine), Calf Raises (Dumbbells) The days in question would be Monday, Tuesday, Wednesday, Friday and Sunday therefore ensuring that on no occasion would the same body part be trained on the same day as the previous week for a period of six weeks.

I am pleased to report that the heatwave that has been plaguing the UK for the last couple of weeks is starting to come to an end with a forecast of rain on Thursday, therefore I am waiting to see if that happens. If it does, that will confirm that the heatwave is over so that on Sunday I will start on my regime and therefore would like to know what recommendations people can make for a regime that follows a training pattern of up to four days a week (with Sundays being reserved for strength assessments)

.Because of the current heatwave (which does not show any signs of stopping anytime soon) I went to the gym today between 7.00am and 9.00am (the coolest time of the day) and found that is when Sion holds his classes, but what surprised me is that instead of having hip / hop rap blasted at me at the top of the speaker's volume range, the music was much more pop and a lot less loud (making me think that perhaps training between 7.00am and 9.00am is the way forward). Every month the gym has a challenge some of which I have been tempted to have a go at but most of which are simply impossible, however the challenge for July was plausible. The challenge is "Placing weight equal to half of your bodyweight, pull a sled as many lengths as you can in two minutes", therefore to prepare myself I did nothing but seated cable rows and came back with the following: Set One: 10 x 15kg, Set Two: 10 x 21kg, Set Three: 10 x 27kg, Set Four: 10 x 33kg, Set Five: 10 x 39kg, Set Six: 10 x 45kg, Set Seven: 7 x 51kg, Set Eight: 5 x 57kg As half of my bodyweight is 50kg, the fact that I managed to set a 1RM of no less than 64kg, I felt confident enough to have a go, and therefore with Sion overseeing the attempt, I loaded 50kg onto the sled and had a go. My first impression was that I was proving why, in all the productions I have been in based on things nautical, I always liked to be a senior officer and not a common sailor, for although I was indeed pulling it, the rope was getting everywhere, but according to Sion after two minutes I had pulled the sled two lengths of the gym and therefore my score was formally recorded as two. However, as the buses do not run on a Sunday during the coolest part of the day, and the country club gym is not open during the coolest part of the day, this will be my only training this week (unless the heat breaks but there is no indication of that happening)

Yesterday, the temperature was cooled enough for me to consider using the country club gym for the first time. Because it is a country club, the gym changing room is shared with a swimming pool and as a result that changing room is very hot indeed. If I have to make an estimate (and based on what I know about swimming pools in general) I would say that the air temperature in the changing room was about 80°F with a heat index of around 90°F (so as you can imagine I did not stay there too long once I got changed into my gym clothes). The first thing I did was have a go on their bicycle and once I figured out that the seat moved decided to see how it worked and got the impression that compared to the bicycles at the gym in Aberaeron it is actually a lot more complicated than it need be so will stick to the plain old bicycles at the gym in Aberaeron (working on the assumption that the half mile walk there in around 11 minutes will act as my warm up anyway). As to the actual gym equipment I decided to see how everything actually works: Bench Press: Set One 10 x 10kg, Set Two 6 x 20kg, Set Three 2 x 30kg This makes perfect sense given that my 1RM at the moment is 47½kg so therefore the bench press at the country club I will use to increase strength and the barbell bench press at the gym in Aberaeron will be used to get the form right for 1RM attempts every four months with Sion spotting Leg Extension: Set One 10 x 12kg, Set Two 10 x 22kg, Set Three 10 x 34kg, Set Four: 10 x 38kg, Set Five 0 x 42kg As I have mentioned before the leg extension machine in Aberaeron doesn't quite work properly (mainly due to the fact that it is falling apart) so it will be nice to have a proper quad and hamstring session from time to time. A 42kg failure does indeed make sense because the last time I did a quad session back in 1991 I was able to lift 32kg with ease Pec Deck: Set One: 10 x 11kg, Set Two: 5 x 17kg This backs up the theory that my chest is not as strong as it could be and so therefore I am liable to use the pec deck more than the bench press but within a reasonable measure of the two. I had a go at what I thought was a row attachment at the back of the leg extension machine, but it didn't feel like a row extension and I don't think the bicep curl machine works in the same way as well, therefore will do those at the gym in Aberaeron, therefore to summarise Country Club Gym Equipment Bench Press (for strength), Leg Extensions (to build quads and hams), Pec Deck (to build pecs) Sion's Gym Bench Press (to set 1RM's), Cable Machine (to build biceps, triceps and back), Barbell Calf Raise (to build calves)

The latest suggestions are that this heatwave will last until at least July 14th (a total of 18 days) and therefore be one of the longest heatwaves on record (with the heatwaves of 2003 and 2015 surpassing it by only twenty four and forty hours respectively, therefore I have been looking at the forecast and the bus time tables to find a time when a bus runs to the gym in Aberaeron and it is cool enough to train and have determined that for as long as this heatwave lasts I will catch the 7.02am bus to Aberaeron and therefore train from around 7.30am to 8.15am in order to catch the 8.46am bus back meaning I will be back home by 9.03am avoiding the worst of the heat and being able to help my grandparents still. I have discovered (via his social media posts) that this is more or less when Sion arrives at the gym as well, therefore it is possible that he might have some ideas about how to train in this heat without overdoing it.

As members will know I had stated that I would start my training regime properly today as part of a potential five day training regime with gym sessions on a Monday, Tuesday, Wednesday, Friday and Sunday. However, thanks to, as the former British Prime Minister, Harold McMillian, described what could blow governments off course, "Events, dear boy, events" I wish to announce that sadly such an event has happened, and that event is this: Llanrhystud Weather Forecast from Accuweaather The average temperature in this neck of the woods in July is around 64°F with the minimum around 52°F. Since last Tuesday both the day time and night time temperatures have been above the average daytime high and this is likely to carry on until at least July 15th, therefore the only training I shall do is walking unless between the temperature gets below the daytime average and I can get to a gym when that happens.

It just so happens @walter that I do have a picture of it and a very detailed picture as well from the country club's own website Because of my poor broadband speeds at the moment I cannot post the pictures that I took myself, but the contents of the gym are: * Lat Pulldown (31½kg max) * Collection of dumbbells and kettlebells (20kg max) * Cardio equipment (running machine, walking machine, rowing machine, cycle) * Sit-Up Board * Twisty Thing that you stand on * Bench / Shoulder Press (90kg max) * Pec Deck (56kg max) * Leg Extension / Hamstring Curls / Rows (74kg max) At the gym in Aberaeron there are free weights and I believe that there's a minimum of 350kg of coloured weights, 175kg of metal weights and dumbbells ranging from 3kg to 50kg with two cycles and two rowing machines.

how much more equipment does the country club gym have? Do you have pictures or a link to it? that will help considerably in creating a full peridization program for you. In addition, it will help with getting you the proper splits.

Since Tuesday (June 26th) the United Kingdom has been experiencing an official heatwave (defined as "where the daytime high and night time low temperatures are significantly above average". For this part of the world the averages for June are 18°C (64°F) and 8°C (48°F) but the recent average has been closer to 25°C (77°F) and 17°C (63°F) and the forecast is for a similar vein (which temperatures not dropping back to average until at least July 16th (as forecast by Accuweather). This presents a problem for me as although the gym in Aberaeron is open 24/7 (with the last bus coming back home at 11.40pm on a Saturday and 9.40pm on a Sunday) the gym near me is open from 10.00am to 8.00pm. Therefore, could I ask for advice about what to do in very hot weather (with the options being abandon until it does cool down or just try my best in the current conditions?)

Following my gym session with Barry last night and after having a discussion, we have both come to the following conclusions: * Yes, I can indeed be a contest bodybuilder by 2024 * Yes, Barry will join everyone here as a consultant * Yes, when circumstances allow, I will visit Barry for a weekend to get a taste of what a bodybuilder's life is like He also noted that on free weights (like bench) my form was not as good as it could be, therefore made a suggestion that when using free weights only tackle the bar to ensure that form is correct, when using machine weights, go for strength, therefore that is what I will do and therefore formally ask for the group's opinion on the following training split over a two week period: Week One Monday: Neck, Traps and Shoulders Wednesday: Chest, Biceps and Forearms Friday: Abs, Quads and Calves Sunday: Form Training Week Two Monday: Lats and Triceps Wednesday: Back Friday: Glutes and Hams Sunday: Calves and Form Training

Three pieces of news to report today. Firstly, I have conducted the interview with my friend from Suffolk and will be typing it up over the next few days and posting it by question in a suitable place on the forum. Secondly, he and I have agreed to have another training session before he leaves on Saturday and therefore given the warm conditions, Porthmadog in the north of Wales reached 31°C (88°F) by 10.30am this morning, we shall be training on Thursday evening between 11.00pm and 1.00am (dependent on how long we actually train for) and I am hoping to be able to set a new bench and biceps 1RM, seeing who well I can do on leg extensions and following my friend's suggestion will consult on an alternative way to do barbell calf raises that doesn't involve my shoulders. And thirdly, I am now officially a member of the country club where the gym is and therefore would like to start on July 2nd if possible, therefore would like some advice on a) how many times a week should I train (remembering that I like to keep Thursdays and Saturdays free for errands and community events), b) what do I train on each day, and c) how I train with the equipment available?

Training Session : Sunday June 24th The Roman Emperor Caligula was, well to put it mildly, a little on the power mad side. In one speech he gave to the Roman Senate, it was reported he opened with "I, Caligula, am a god. I only have to nod and all your throats will be cut". Now, whilst I would never be in a position to make a similar statement, yesterday afternoon I absolutely roared my head off. And the reason for this? Well, this bench press progression might give you an idea. 40kg (88lbs), 45kg (99lbs), 47½kg (104½lbs) Yes, that's right. Yesterday afternoon I became an official member of the triple digits club on bench press and how did I manage this? Because yesterday my friend from Suffolk, who is spending a week's holiday here, which I have paid half of, came training with me. As I think I have mentioned before, his name is Barry and up until 2013 he was a competition bodybuilder (only having to stand down from the sport because the federation he was a member of didn't have an over 65's age class) but he has lost none of his strength and power as after I did that, he rattled through his benches (40, 45, 50, 55, 60, 65, 70) and even then managed four good reps (which gives him an estimated 1RM of 76kg (167lbs) at a bodyweight of 62kg (138lbs). I am also pleased to report I have made progress on bicep curls as well. Set One was 5 x 33kg, Set Two was 4 x 39kg and Set Three was 3 x 45kg (1RM estimate of 47½kg (104½lbs) and on triceps Set One was 6 x 27kg, Set Two was 5 x 33kg, Set Three was 2 x 39kg and I failed on 45kg (which as the 1RM estimate is 40kg (88lbs) makes perfect sense). I will next be meeting Barry on Tuesday to conduct an interview about his bodybuilder career (so if anyone has any questions they would like me to ask him please go ahead) and will be training with him again on Thursday where I shall endeavour to see if I can manage a 50kg (110lb) bench and do some of the other exercises that the arrival of the cross fitters prevented (a group of people that Barry doesn't like almost as much as me)

Have you ever had one of those days when everything is going right and then it all turns horribly wrong? If so, then I seek permission to join the club. My grandmother noted that I had a dirty mark on my trousers and so I went to get a sponge in order to dab it off. Thanks to our move we didn't have any so I went to the shop nearby to get some. On the way back, I misplaced a step and, if the internet is to be believed, sprained my ankle. About an hour later I gently walked to a local school who were holding a fete (in order to introduce myself to the village) which I managed but very gingerly, and yet as you know on Sunday afternoon my friend from Suffolk is having a gym session with me. Therefore a) should I tell him that I have sprained my ankle and take his advice about what to do or b) walk gingerly as I did today from the nearest bus stop to the gym and exercise around it (i.e no barbell calf raises)?

I may have been a little bit pessimistic about my internet connection at my new home (as I have discovered an ethernet cable that on the face of it seems to be able to connect to a satisfactory degree) but I am not taking any chances and therefore will be formally applying to the Welsh Government for a grant to allow the fibre internet to reach this property (which it does not at the moment). In the meantime, I went to the country club where the new gym is located and formally started the membership process and was pleasantly surprised to find out that the owner is the Liberal Democrat county councillor for this ward (who if I had won election I would probably now know on first name terms) who was also the chairman of the party before I left it in 2016 in favour of my current party due to my grandmother's health care experience. I am sure however if he asks why I left the party and I explain why he will not hold that against me. The gym contains the following pieces of equipment: A pulldown machine (maximum weight 31½kg / 69lbs), a collection of dumbbells and kettlebells, a running machine, a strider, a rowing machine, a cycling machine, a sit-up board, a disc that you can twist on, a bench press / shoulder press machine (maximum weight 90kg / 198lbs), a pec deck (maximum weight 56kg / 123lbs) and a leg extension / rowing machine (maximum weight 74kg / 163lbs). Under this scheme these will be used in conjunction with training at the current gym on a Sunday, therefore I now open it for everyone to offer their suggestions with a reminder that this will hopefully start on July 1st

Today was a bit hit and miss. The hit came when I was asked to tune the television at the new house and so decided to check the speed of the internet and found that the download speed was around 7MBps however the upload speed was only 350kbps. This means that whilst I will still be able to post on my progress, I won't be able to post photos or videos as I have done in the past, however this is a way around this and that is using the humble postal system therefore as I have sent everyone who has been mentioned my new postal address this means that if I achieve something major (as I hope to next week when my friend from Suffolk comes) I would be only to willing to record that onto a DVD and post it to whoever would like to see it (and then ask them to place it on the forum). The miss came when I got to the gym (and found it empty) only to find even before I had really started to change that this was not going to be the case as a rowdy roar of "WE ARE GOING TO PUMP!" announced the arrival of the cross fitters who made their presence even more noticeable by blasting what I assumed at the time was the only rock tribute to the TARDIS from Doctor Who with the refrain "It's Bigger on the Inside" so all I could do was a five minute row (813m) and four sets of dumbbell exercises (flyes, presses, concentration curls and strict curls) before they suddenly erupted with "LIGHTWEIGHT BABY" are benching 125kg for reps which was more than I could stand and so quietly got changed and left.

Thank you very much @stacy. I agree with you in the regard that I have never been entirely convinced by these online adverts saying "I can make you HUGE" in a ridiculously short time period (thanks mainly to the fact that I have never been convinced that you can do anything quickly). In fact this move that is happening tomorrow I have been taking with the same sort of attitude, to such a degree that it has been arranged that because we are essentially swapping homes with my uncle, I can leave all manner of things here and then pick them up as and when I need them. As I have explained, when I do move tomorrow, I have no idea what the internet speed will be like, therefore cannot say with any determination how often I will be able to post therefore would like to say to anyone who wishes to do so, please do send me a postcard or a letter to my new address (which I shall send as a PM to the people who have said they will help me) until as such time I get a signal strong enough to post things again (hopefully before July 1st when I start this new plan) but in the meantime, keep posting on here and I will read it all when I get back.

You have been on this journey with such determination and stayed totally true to your word that you would become the athlete that you wanted to be. It would also be my pleasure to aid you on the rest of your journey and help compile a workout plan, strategy, and program that will get you on stage by your deadline of 2024. That is such a realistic goal too. I find that when people say that they want to look like Ronnie Coleman in 8 weeks, they usually end up quitting after about 3. LOL. you have stayed loyal, walked even to the gym. You have gone door to door for cardio while doing a campaign run. There is so much heart and character in you. You and Subhakar, Brian AKA Tiger, all have the heart and will of a true lion.

Despite moving on Monday, tomorrow I will be going to the gym again and as part of my aim to set a new series of 1RM's the weekend after (when I will be spotted by my friend from Suffolk), I will be doing 86% of my 1RM's. This means 36kg on bench, 43kg on biceps and triceps and 64kg on barbell calf raise and (if time and no cross fitters permit) will be try 21kg and 27kg on cable flyes with 30kg and 40kg on leg extensions. With regard to next weekend (when I will have moved) the aim is as follows: Bench: 40kg, 45kg, 50kg Biceps and Triceps: 39kg, 45kg, 51kg Barbell Calf Raise: 70kg, 80kg, 90kg (and again if time and cross fitters permit) Cable Flyes: 6kg below 1RM, 1RM, 6kg above 1RM Leg Extensions: 5kg below 1RM, 1RM, 5kg above 1RM

Oh, that is so kind of all of you. May I ask therefore if you all (@doug @dominic @thomas @brad @walter and @stacy) could send me a postal address so that I can send you all a thank you card and a Christmas card as well?

we are all behind you brother. 2024 is totally realistic. You can easily get there. You have an iron will, and have it in you. I will be sending you over a training regiment along with a meal plan. @dominic @thomas @brad @walter @stacy and several others will also contribute so that you have diversity.

Over the last few weeks I have been actively seeking quotes from personal trainers and coaches I know online asking them to quote me a monthly cost for advising me about how to train in order to build strength and muscle with a view to stepping onto the contest stage by 2024. I have had several replies, including a number stating that I was being too pessimistic with a 2024 end date, but as that is the date I have set myself that is the date I am going to stick with. I have now reviewed those quotes and would like to inform that the coach / personal trainer I have chosen is: The Members of the My Bodybuilding Network There are two reasons for this. Firstly, you have all been so very supportive of my efforts up to this point, it would seem very silly to ditch that for someone who may only treat me as a form of income and secondly, it was @dominic posting stating that everyone would help out that sealed the deal, therefore in order to make it nice and official, may I draw up something so that I can post on this board stating that this is going to happen?

Training Session : June 10th 2018 (All 62.5% of my 1RM) Bench Press: 9 x 30kg, Bicep Curl: 9 x 33kg, Barbell Calf Raise: 14 x 55kg, Tricep Pushdown: 14 x 27kg During these last sessions before I increase to a five day training week, I have been looking around the gym to see if I can find things that the new gym will have and today I found a mobile leg extension machine so had a go on that with 20kg and found myself doing 31 reps with absolute ease, therefore I will add that exercise to my assessment in a fortnight's time and if I do as well as some 1RM calculators are suggesting, you will be the first to hear about it. My session next week will be with at least 85% of 1RM

It's that advice @doug that really makes me lean towards asking you lot to be my personal trainers when I start properly in July. I will admit I don't entirely understand what you are getting it, but I think I get the general jist. The reason I am doing this slowly is so that a) I can build myself slowly for another set of 1RM's when my friend comes to visit and b) as we are in the process of moving home I feel I am getting plenty of exercise by carrying very heavy boxes everywhere.

really it is a good split to use that rotation. taking a day or two off is always smart to fully let the body recover. It really depends on what splits too that your going to be doing. I would suggest doing groupings that use both compound movements, compression, and isolations. So group chest with triceps as chest is your primary, but you also get secondary work on the aggonistic triceps. They are supporters and you get a natural pump on the triceps when working chest. Shoulders, lats/ Back and delts/ legs, abs/ and mix in traps with the back. Biceps you can rotate in in just about any of these or use biceps as a stand alone if your looking to really crush it. As for your 1RM. I would not go so light off of your max. Its always recommended to work out with at least 80 percent of your max. That is what will give the most muscle stimulation, activation, and generate hypertrophy.

Tomorrow I will be doing 62.5% of my 1RM's (29kg bench, 33kg bicep curl, 33kg tricep pushdown and 51¼kg barbell calf raise) with a view to (on June 24th) attempting another set of 1RM maxes this time being spotted by my friend from Suffolk. I am hoping to try and convince him to join as well, and would therefore like to know if anyone here has won a bodybuilding contest in the last decade (since 2008) that someone who follows the sport in the UK is likely to have heard of. Whilst you are pondering that, I have been giving some thought to what sort of routine I will do from July 1st onwards (following our move) and have come up with the following schedule: Sunday, Monday, Tuesday, Wednesday and Friday (training), Thursday and Saturday (off) with the following reasoning. Thursday is the day that my uncle takes me shopping (and that takes so much of the morning that by the time I have had my lunch it's almost teatime) and Saturday (as a lot of things happen on a Saturday and with the free bus scheme I would like to attend as many of them as I can while I have the chance). Does that make sense (or could the idea of going from two days a week to four days a week be a bit too much of a jump?). When the schedule has been sorted, I will then start on the idea of what to actually do on those days.

Training Session : June 3rd 2018 All the lifts were with 50% of my 1RM Flat Bench Press: 14 reps @ 22½kg, Bicep Curls 14 reps @ 27kg, Barbell Calf Raise 32 reps @ 40kg, Tricep Pulldowns 19 reps @ 27kg As you may know, the gym has what we in the UK call a prowler (which is often used by people training for rugby) and as there was no-one in the gym to criticise me for not using much weight I decided to give it a go and actually found it very interesting. I have no idea how much an empty prowler ways but pushing it from one end of the gym to the other (first with no weight and then with an extra 2½kg on it) certainly made my heart pound, then to finish off (as I had some errands) I decided to see what I could manage on cable flyes. The first set was 15 @ 3kg, the second set was 10 @ 6kg and deciding to be a little adventurous, the final set was 4 @ 15kg which slightly proves a theory that I have come up over the last year or so (and I think is why Brian does so well on occasions). When there is no one in the gym bar me, and therefore there is no one to judge me, I really go for it, but as soon as there is more than one other person I become rather introspective and perhaps my training suffers as a result.

I last visited the gym in January 2016 (when a meeting was held in the same building) and when I had a look at the gym it had a bench press / shoulder press machine, a pec deck, a machine that could be used for curls, pulldowns and rows, a leg extension / hamstring curls machine as well as a treadmill, a stepper, two rowing machines and the strangest looking cycling machine I have ever seen (resembling the front part of a bicycle and a child's seat at the back). At the same time here was a collection of dumbells, free weights and kettlebells. This is why I believe a combination of the two is the best option. The new gym I can get to everyday simply by walking and the existing gym I can get to by bus. As I said with @dominic, "Thank you very much indeed @walter" however please remember when it comes to the nutrition element I only get about $90 a week in carer's allowance (which is part of the reason for this move so that the cost of things such as state taxes and the like fall) but it does not mean I am suddenly flushed with money and can buy things like three pound tubs of protein powder all of a sudden (besides which I don't like them and would rather have two slices of protein enhanced bread with some protein enhanced soft cheese on them instead)

Does this new gym have much more to offer than the other one? I know you were very limited with equipment and such. Also, like Dom, I would be glad to put together a training and nutrition plan for you. Let me know about the new gym and how equipd it is.

As you know in sixteen days time I shall be moving from the village where I have been living since 2011, to the village of Llanrhystud (about a mile further north) where there is a country club with an old school gym which, thanks to the free bus scheme ending last weekend, I will join in order to be able to train (on the advice of Sion, the owner of the gym I have been a member of) six times a week using suggestions from everyone here. That was until about two hours ago I rang up the bus operator to ask if I could be included in any consultations on the free bus scheme, which the operator said I could and as she took my details casually mentioned that the scheme had been extended. I instantly picked up on this and asked her to confirm it, which she did, and prompted me to ask "If there any official communication of this extension?". She replied that none had been made but that it was indeed the case and had been extended until July 2019. Therefore, instead of cancelling my membership with the gym I have been going to, at the first moment I can I will be changing the renewal date to the first working day after the first of the month AND joining the country club gym so that I will be able to still train on a six day week programme but vary from an old school gym during the week to the gym that I am used to at the weekends and still be able to have personal training sessions with Sion every four months

Thank you very much indeed @dominic, I just felt that I should at least offer to pay something (mainly because that is the sort of person I am)

You dont need to get a quote. All of us will help out bro. Designing a plan is what we all do all the time. No problem at all. Good going too on the increase. 8 percent is strong gains from where you were.

I have posted this directly to @brad and @walter but am posting this again in case anyone else would like to contribute: I am writing to enquire what personal training services you offer that I would be able to use as part of a long term plan to step onto a bodybuilding contest stage by August 31st 2024 (my 50th birthday). Since July 2017, as part of a free bus scheme introduced by the Welsh Government, I have been training at a local gym in my hometown of Aberaeron in Cardiganshire and over that time period have seen all my lifts improve infinitely (for instance back in July 2017 I couldn’t even lift a barbell and at my last gym session I recorded a 1RM for bench of 46kg (92lbs)). This scheme ended on May 27th, but on June 18th I shall be moving to a new home (along with my grandparents who I am the registered carer for) that is less than a mile’s walk from a country club that has a distinctively old school vibe to it’s gym. I am therefore asking for a formal quote for personal training services based on me sending you my 1RM’s in bench, bicep curl, tricep pushdown, leg extensions, hamstring curls and barbell calf raises at the start of each month, for you to reply with a training programme which I shall then report back on at the end of each month. In the interests of fairness I should state that I am sending this quote e-mail to a large number of personal trainers / bodybuilders I know of online, therefore would suggest that in the result of a tie, anything extra that you can bring to the table will be taken into account. Yours sincerely Harry Hayfield

I have just got back from the gym and here are the numbers: Bench Press Set One: 6 x 35kg, Set Two: 2 x 40kg, Set Three: 3 x 42½kg, Set Four: Failure at 45kg (1RM = 46kg = 9.52%) Bicep Curl Set One: 9 x 33kg, Set Two: 5 x 39kg, Set Three: 3 x 45kg, Set Four: Failure at 51kg (1RM = 49kg = 0%) Barbell Calf Raise Set One: 18 x 50kg, Set Two: 5 x 70kg, Set Three: 3 x 75kg, Set Four: Failure at 80kg (1RM = 82kg = 17.14%) Tricep Push Down Set One: 9 x 33kg, Set Two: 6 x 39kg, Set Three: Failure at 45kg (1RM = 47kg = 4.44%) Average Increase: 7.775%

Physical Measurements between January 14th 2018 and May 26th 2018 Bodyweight: Was 218.4lbs Now 220.6lbs (+2.2lbs) Body Fat: Was 15.9% Now 16.4% (+0.5%) Lean Muscle Mass: Was 183.67lbs Now 184.42lbs (+0.75lbs) BMI: Was 27.8 Now 28.0 (+0.2) Bone Mass: Was 9.2lbs Now 9.2lbs (unchanged) Water Content: Was 61.4% Now 61.0% (-0.4%) Muscle Mass (as calculated by scales): Was 37.3% Now 36.7% (-0.6%) Today is the last day of the free bus scheme and in about two hours or so, I will be starting my last personal training session as a member of the gym and it is this that will determine my wager with Brian. Back in January my 1RM's for the exercises were: Bench 42kg, Biceps 49kg, Triceps 45kg and Barbell Calf Raise 70kg. These are the benchmarks that I will try and beat today and beat them so that the average increase is greater than Brian's (but as things stand at the moment I do not know what Brian's increases are) therefore I am working in the dark, but will endeavour to push myself as hard as I can. In the meantime (assuming that I have done those calculations correctly) I believe (given what a problem getting protein into me and the fact that I have only been able to train once or twice a week and then for only 90 minutes at a time) the fact that I have gained just under a pound of lean muscle since January means I must be doing something right and that when I join that gym near to where I live and am able to train every day (caring duties permitting of course) the world could be my oyster.

Today was my last training session before the free bus scheme finishes and ahead of my personal training session with Sion next Saturday I wanted to see how much I could manage on my own and the answer (as with most things I do) raised a lot of questions. First, I had a go on the bicycles and asked the question "How long does it take me to ride 1km?" to which the answer was 125 seconds. This then prompted another question: "Why do I travel at an average speed of 6mph on a rowing machine, but travel at an average speed of 18mph on a bicycle?". Wondering whether the answer had something to do with the material (water vs air) I had a go at one of the continuous gym challenges "How fast can you ski 100m?" and came back with the answer of 27 seconds (8.3mph) therefore leading me to believe that bicycle riding is easier than skiing, which in turn is easier than rowing and would like to know if members agree with this observation. I then did my lifting: Barbell Bench Press: 3 x 40kg (new personal best) As I will be testing myself on bench on Saturday I only did the one set Bicep Curl: Set One: 12 x 33kg, Set Two: 4 x 39kg, Set Three: 0 x 45kg Rope Push Down: Set One: 6 x 33kg, Set Two: 4 x 39kg, Set Three: 0 x 45kg Barbell Calf Rise: Set One: 24 x 40kg, Set Two: 10 x 50kg However, just as I was about to start on Set Three, the crossfitters arrived and made anything else impossible so I finished off with a walk of just under 1½ miles in 49 minutes and 18 seconds (1.78 mph) which used up 220 calories (and so I rewarded myself with an ice cream rated at 110 calories). The aim on Saturday is to start at 8.30am and carry on until at least 10.30am and, if possible, I will ask Sion if I could use his internet to create Instagram stories of my lifts.

The whole thing with CrossFit is that it uses many different types of strengths. There a major and minors, so Agile Strength. ... Strength Endurance. ... Explosive Strength. ... Maximum Strength. ... Relative Strength. ... Speed Strength. ... Starting Strength All of these are used, and to really generate greatness when training crossfit you have to use all of them. Form is thrown out the window.

Yea, I hear you. Cross fit is multi functional training. They are built on speed, durability, strength, and vast cardio. There are some good concepts in there, and some good functional training that goes along with it, but for the most part they arent concerned with form. Form is thrown out the window, and since their time under tension is much higher, they solely work off of getting the reps done in any capacity. Now it does take an extremely fit person to make it to the top and elate status of the Reebok games, but they are far and few that make it.

People of a certain age will remember the novel by George Orwell "1984" which has the following extract:

You asked me once, what was in Room 101. I told you that you knew the answer already. Everyone knows it. The thing that is in Room 101 is the worst thing in the world.

The BBC took that concept and made it into first a radio show and then a television show where celebrities made nominations of things that they would like to see consigned to Room 101 and convince the host (first Nick Hancock, then Paul Merton and currently Frank Skinner) that their choice was justified. If they did convince them, the object was consigned to Room 101, if not they had to take it back with them. Today I encountered something that I would like consigned to Room 101, therefore wish permission I would like to make my nomination https://www.youtube.com/embed/Z6GdC8Oz1SY (Room 101 Titles) Joining me on the show today is Harry from Western Wales and here comes your first nomination https://www.youtube.com/embed/XBtVoTvYyKM (Examples of Cross fit) Yes, that's right, I would like to nominate the concept of cross fit! And why would I like to nominate this? Well, the main reason is that they seem to believe that what they are doing constitutes training when most of the time it looks as if they are trying to look muscular and strong without really trying, but my real gripe is this. In a gym the size of the one I train in, anything more than three people in there and it starts to get crowded so when you have four people all doing various cross fit activities, people like me with set plans have to throw them out of the window and make things up on the fly. As an example, this is what I wanted to to do today: Barbell Bench Press (starting at 30kg), Barbell Bicep Curl (starting at 30kg), Tricep Pulldown (starting at 30kg) and Barbell Calf Raise (starting at 30kg) and what did I manage to do? Dumbell Hammer Curl (because the barbell for biceps was being used by someone for snatches) Set One: 8 x 10kg, Set Two: 4 x 12.5kg, Set Three: 2 x 15kg, Set Four: 0 x 17.5kg Dumbell Overhead Triceps Extensions (because the cable machine was being used by someone dancing) Set One: 15 x 5kg, Set Two: 5 x 7.5kg, Set Three: 0 x 10kg Barbell Calf Raise (which I only managed to fit in because the cross fitters reduced from four to two) Set One: 34 x 30kg, Set Two: 21 x 40kg, Set Three: 12 x 50kg, Set Four 10 x 52.5kg (as part of forfeit) And then just to make it even more stupid, one of them started doing muscle ups but being unable to get his head chin above the bar at which point I just sighed to myself and left them to it. Now, in the TV show, having explained why I want to place cross fit into Room 101, the presenter then tries to find reasons why it should not, therefore I open the floor for reasons why cross fit should not be placed in Room 101.

I am so pleased to hear that @dominic. As I have said before actually getting protein into me is the biggest problem because a) I am not a meat eater and am not terribly keen on these various protein powders and b) the cost (for instance I recently bought two loaves of protein enhanced bread and six packets of protein enhanced soft cheese which cost the same as two weeks of normal shopping, hence I reason I started that patreon campaign to try and get a regular amount of money coming in so I could buy these things. Thank you very much indeed @stacy for that vote of confidence, I will admit that trying to juggle training with my caring duties (and an exceptionally bad winter) has been a challenge but I am pleased that on a majority of weekends (if not all of them) I have managed to attend the gym at least once of those days. When we move in the middle of June, I will switch my membership to the gym within walking distance of our new house (and yet still retain the pass card for the old gym which the owner has said I can do and use it to arrive before he does for my personal training sessions which will be in August and December)

I was just reviewing all of your entries and all of the work that you have been doing. I have to give you a big congratulations. You really have done tremendous work and should be extremely proud of yourself. You haven't quit, given up, and have kept going even when its been very hard. Great work!!!!!

You can still generate muscle hypertrophy at any age. The important thing to look out for with age is to manage your protein and carb intake. Carbs will fuel you and give you the energy, but protein is the building block. Protein synthesis becomes harder as you age, so you have to ensure that your getting good quality protein to enhance the work you do in the gym. That is what bodybuilding is all about. its all about training and nutrition. Those are the two guiding principles that make or break the success of a program. @bigtiger has been hearing us preach to him about it for years. it really is true though. Protein breaks down into aminos, and bcaa metabolize directly in the muscles. They dont break down in the liver, so its important to really put back into your body what you take out of it through training. what you eat, when you eat, how much you eat, and supplementation are all vital roles that will define your blueprint. Make no mistake about. Any type of training, regardless if your doing pyramid, split setting, power lifting, endurance, periodization, power resistance, ect all rely on the proper diet. Age does play a factor, but it can be done.

Just goes to show that age is just a number. The human body can still produce muscle so long as you keep it fueled with the right macros. Your protein to carb ratio should be more watchful the older you get. What you can get away with with your metabolic rate racing in your teens, 20's, and early 30s cant be done quite the same later. LOL. Trust me, I know all too well as I approach 40 myself.

Thanks to the fact that we don't have a image uploader here, I was not able to post pictures of Barry straightaway but here are two pictures of him from 2007 (60) and 2011 (64) In 2007, Barry stood 5ft 2 tall (1.57m), weighed 142lbs (64kg) and had the following stats: Chest 42½ inches, Waist: 32 inches, Biceps: 14½ inches, Quads: 22½ inches, Calves: 15 inches. BMI calculation: 25.96 (Healthy). Estimated Body Fat Calculation: 7%

A report today published by a think tank suggested that as I was born in 1974 I am classed as part of "Generation X" (the so called generally apathetic generation who really couldn't care less what happens to them). I am hoping that having stood for election five times in the last twenty one years would prove that that wasn't the case but another way that I am different is that I respect older people than me and this was demonstrated when I first came online properly in 1998 as the first person I ever spoke to was a then 64 year old bodybuilder from Washington State and almost every day we would chat about muscle, fitness, health and politics until his death in 2015 at the age of 80. Over the years I have spoken to a large number of bodybuilders but of them all I have only ever met one in person that is Barry from Suffolk in England. I first met him in 2007 when he was one week out from a contest and between then and 2011 we arranged to meet up for a weekend, but when I suffered a slipped disc from August 2012 - September 2013 I couldn't host him and then from 2014 onwards his mother became ill with dementia. In 2017, both his mother and brother died within a few months of each other and feeling sorry for him I asked if he would object to me paying half the cost of a holiday cottage here in Ceredigion so that we could meet again and so that he could have a rest from his troubles. He agreed and after arranging a date I am pleased to say that he will be staying during the last week of June this year.

Training Report for May 6th 2018 Barbell Bench Press: Set One: 10 x 20kg, Set Two: 8 x 30kg, Set Three: 2 x 40kg Barbell Curl: Set One: 10 x 20kg, Set Two: 0 x 30kg (couldn't get the barbell off the rest) Barbell Calf Raise: Set One: 40 x 20kg, Set Two: 35 x 30kg, Set Three: 30 x 40kg, Set Four: 15 x 50kg, Set Five: 14 x 52½kg (as part of my 100 reps of 52½kg forfeit for Team Ontario's performance at the Commonwealth Games) Rope Push Down: Set One: 11 x 33kg, Set Two: 5 x 39kg, Set Three: 0 x 45kg Now, you might be wondering "Why note that you couldn't do any reps of a certain weight?" and the reasoning is that at the end of this month I will be having a personal training session with Sion where I will attempt to beat what I managed in January as a 1RM. Now back in January my 1RM for barbell bench was 41kg, Barbell Curl 48kg, Barbell Calf Raise 67kg and Rope Push Down 44kg, therefore every gym session between now and then I will start a little higher so next week I will start with a 30kg bench, a 30kg barbell curl, a 30kg barbell calf raise and a 39kg rope push down. The other thing I discovered today is how to make the exercise bicycles work. As you know when I tried them last I couldn't get them to work but today was idly trying them when it suddenly started to work and so wanted to know when it stopped working. The answer is that the bicycles only start once you pedal at more than 65rpm and stop working at 25rpm, therefore next week I will see how long I can manage a steady 45rpm and if it's a reasonable length of time switch from the rowing machine to those instead.

I had a bit of a disappointment yesterday, as Sion, the gym owner, was suddenly lumbered with a babysitting request and therefore couldn't do my personal training session (but I didn't find this out until about half an hour after it was supposed to have started, and I only found out when I sent him a text message). As someone whose plans have always been changed at the last second through being a carer, I really couldn't hold it against him and by means of an apology he has said that when we do have the session (which has been rescheduled for May 26th at 8.30am) he will only charge £10 an hour (instead of the usual £20). So therefore I am keeping that extra loaf of protein enhanced bread for the week leading up to that session and will try and buy some more protein enhanced things in the week leading up to it. But this is the thing about Sion, he is just so understanding, therefore I would like some help with the following. In about six weeks time (as I may have mentioned before) I will be moving as my grandparents downsize. This, in conjunction with the free bus scheme ending, means that I will be resigning my membership of the gym but Sion has very kindly said that I can keep my access card for when I have personal training sessions with him and as a result I would like to nominate him for an award about good gym owners (as I think he does so much for all the members, he should get something). Therefore are there any awards that recognise gym owners who go out of their way to ensure that people in their communities become fitter and healthier?

With my personal training session coming up on Sunday, I took this opportunity to see how I am progressing. As you know this personal training session will compare how I am now with how I was back in January, so here's how I have changed (in terms of lean muscle mass) since then. January 13th 2018: Bodyweight 218.4lbs, Body Fat 15.9%, Lean Muscle Mass: 183.67lbs April 26th 2018: Bodyweight 221.0lbs, Body Fat: 16.8%, Lean Muscle Mass: 183.87lbs Now, I realise that for most people a 0.20lb gain in lean muscle mass isn't going to set the world on fire, but for me it is a personal triumph, therefore I have reason to believe that whilst I won't be that much stronger than I was in January, it does mean that I am slowly gaining actual muscle (and therefore when I actually start on my protein enhanced foods today which includes bread that has 15g of protein per slice, soft cheese at 17g per 100g and even a cereal that has 20g per 100g) it will give me a chance to see whether I could eat at least one protein enhanced food a day and then gradually increase.

This is partly the reason why I have explored protein enhanced foods (such as the order coming today of protein enhanced bread and protein enhanced low fat soft cheese) just to see what options I have in having foods I know I like that are protein enhanced. Sadly @dominic that graph didn't come through, so if you PM me the website address then I'll be able to save it on my computer. The aim for Sunday (which will be a full two hour personal training session) is not only to set new benchmarks on bench, biceps, triceps and calves, but also have a full body workout (shoulders, upper back, lower back, chest, biceps, triceps, abs, quads, hamstrings and calves) so that when the free bus scheme ends at the end of May I know roughly what the exercise is for when I change gyms in July.

The important thing is that your continuing to go, continuing to improve, and building significant hypertrophy with your training. On the protein, I would aim for much higher than just 31 grams. I would aim to get about 150. You can use lean protein sources such as beans, peas, brown rice, potatoes, tofu, edamame, broccoli, asparagus, chickpeas, ect. You can get many good and clean protein sources that are extremely high in fiber too. Use the graph below that I got for you. @fitat50 I know your mostly vegan too, so you can use this as well. Since you all aren't really eating a great deal of meat or poultry, I would also suggest taking a b-12 supplement.

Today was another of those "Too many people for the gym to cope" days as a couple of people were there attempting (and I meant that quite literally) to deadlift 130kg and as such both bars were in use which meant that I had to wait to use them. So in the meantime I did the first of my forfeits 1,875m (which as it was so close to the gym challenge mark of 2,000m, I turned into 2,000m) and that I managed in a total of 11' 49.5" which equates to 2.81m/s = 6.34mph. By that time one of the bars had become available, but when I placed it on its holders I found that it was too short. Luckily I found out that you could extend the size by spinning the ends but even spinning it to it's maximum length wasn't enough, so when one of the people had finished doing his 40kg benches I asked if I could use the bar. He said that I could and so loaded it with my second forfeit of 10 reps of 57½kg on barbell calf raises however couldn't make 57½kg thanks to the lack of 1.25kg discs so had to make it up to 60kg and managed that, although I have to admit my shoulders are still too weak to go anything above 70kg or so. This means that I have one more forfeit to do and that will entail doing 100 reps of 52kg over the course of May (which will convert into 5,200kg which equals 157½kg for 33 reps (the same number of medals that Team Ontario won at the Commonwealth Games times by the weight values of those medals). After managing that, I went for a trundle around the town and found a bargain (which I bought) that I would like members thoughts on. Frozen yoghurt (which I like which is strange as I cannot abide ordinary yoghurt). It is made by the MooYoo company and according to the information on the back is 146 calories per 100g, 1.3g of fat, 21.1g of sugar and 2.6g of protein and therefore would like to know if I can have it during this current hot spell which has seen temperatures nearly 50% higher than they should be (75°F as opposed to 50°F) On the subject of protein, every day from tomorrow I shall try and have a minimum of 31g of protein a day (by having two protein pancakes) until at least next Monday with a view to ensuring that when I have my personal training session next Sunday I can tell Sion that I am trying my darnest to increase my protein intake, but it's rather a hard slog. I will be doing this by buying some protein enhanced bread and soft cheese from the LeanCheese company and will let you know (when they arrive on Tuesday) their nutritional information and what they taste like.

That is what I will be doing at the personal training session next Sunday. Because I don't have a training partner (more's the pity) I have to be careful, but with Sion there I shall be able to do as heavy as I can, plus it will generate the numbers needed for the first challenge between me and Brian. We agreed that we would compare how much we have both improved (compared with the start of the year) on bench, bicep curl, tricep pulldown and barbell calf raise, then after averaging out that difference over the four exercises, whichever of us had increased the most the loser has to pay the winner that percentage of their starting bodyweight in money (so for instance if Brian averages more than me, then I have to pay him the average percentage of 235lbs, and I average more than Brian then he has to pay me the average percentage of 215lbs). It might sound complicated but when I tell Brian my averages and he tells me his, I will post the results here so that everyone can understand how it works. Training at home is something that I have been doing a lot of recently @walter. As I think I have mentioned before we have three floors in this house with a 34 step staircase going from the ground floor to the attic. In the attic is my aunt's cat that we are looking after while she sorts out a new house and on the ground floor are where my grandparents live. Therefore on several occasions I have done the following (usually within the space of ten minutes). Go upstairs to speak to moggy (only to get snarled at) +16 steps, is called downstairs (+34 steps) to bring something from upstairs (+18 steps) downstairs (+18 steps). Then is asked to bring something from attic (+34 steps +34 steps) and then take thing back again (+34 steps +34 steps) before being told that everything is alright (+18 steps) Total number of steps = 240 (and this can happen several times a day)