Ok, here's a bit of an attempt to show my progress. I've only been doing this for 3 months (I can't count December because I had the entire month off!!), but it just might spur on some beginners, like myself, to keep up the intensity.
This is a small comparision of what I was doing when Rocky first lured me into his freezing S&M Dungeon, or "garage" as he likes to call it, and what I've achieved to date. I joined my local gym in Nov '05.
I'll have to wait a bit longer to post my body stats, but I can tell you I've lost 30lbs in weight and lost 8" off my waist. I've quit smoking too. Not had a cigarette since Dec.
OK, enough of me waffling on...
3 months ago and 262lbs
CHEST
Inc BB Press: 60kg x 9 reps
Inc DB Press: 15kg x 12 reps
BACK
Lat Pulldown: 50kg x 8 reps
BB Bent Over Rowing: 20kg x 13 reps
Close Grip Pulldown: 40kg x 8 reps
SHOULDERS
DB seated Press: 5kg x 6 reps (back hurt!)
DB Lateral Raises: 5kg x 10 reps
Bent Over Lateral Raises: 2kg x 10 reps
TRICEPS
Close Grip BP: 30kg x 8 reps
Tri Pushdowns (with bar): 30kg x 8 reps
BICEPS
Seated Inc DB Curl: 7.5kg x 10 reps
BB Hammer Curls: 20kg x 11 reps
LEGS
Stiff Legged D/Lift: 60kg x 8 reps
Back Squat (down gym Nov '05):
DB Lunges: 5kg x 10 reps
Leg Extension: 40kg x 15 reps
Present and 232lbs
CHEST
Decline BB Press: 75kg 2 x 8 reps
Incline DB Press: 35kg 2 x 8 reps
PecDec: 73kg 2 x 7 reps, 40kg 25-30 reps flushing set.
BACK
Lat Pulldown: 75kg 2 x 8
BB Bent Over Rowing: 60kg 2 x 8 reps OR Single Arm Row: 40kg 2 x 8 reps.
Close Grip Pulldown: 70kg reps
Seated Rowing: 80kg 2 x 8 reps
SHOULDERS
Military Press: 75kg 2 x 8 reps
Bent Over Lateral Raises: 10kg 2 x 8 reps
DB Later Raises: Pyramid up to 12.5kg 2 x 8 reps
DB Shrugs: 40kg 2 x 10 reps
TRICEPS
Seated Tricep Ext: 55kg 2 x 8 reps
Tri Pushdowns (with bar): 48kg 2 x 8 reps
Tri Pushdowns (with rope): 27.5kg 2 x 8 reps
Skullcrushers: 37.5kg 2 x 8 reps
BICEPS
Seated Inc DB Curl: 15kg 2 x 10 reps
EZ Curls: 45kg 2 x 8 reps OR Preacher EZ Curls: 45kg 2 x 8 reps
Concentration Curls: Pyramid up to 15kg 2 x 8 reps
LEGS
Stiff Legged D/Lift: 105kg 2 x 8 reps
Back Squat: 110kg 2 x 8 reps
DB Lunges: 20kg 2 x 10 reps
Leg Extension: 91kg x 10 reps, 65kg single leg x 8 reps each
Leg Press: 255kg 2 x 8 reps
Calf Raises: 270kg x 15 reps, pyramid down 120kg 15 reps per set.
Ahh, but what about abs I hear you cry! I know I have them somewhere...!!!
My workout is more or less the same as Rocky's, just the weights vary. This isn't a log verbatim, but a "chart" to show the progress that can be made. Rocky's been very instrumental in what exercises I perform, but my style (H.I.T and strict) and my diet have been all my own doing. I'm pretty damn pleased with the progress i've made and so is the wife (but that's another story!!!).
I have some pics of me before I started picking up the weights (talk about a decoy for a whaling fleet!!), which I will post when I'm too drunk to care and I'll post some more recent ones with my old and new stats.
Hope this has given heart to someone out there!
Proper Log on Monday. | 
