My leg workout

1. Squats* (4-5 working sets, 6-15 reps)

2. Leg press (4 sets, 15-20 reps)

3. Lunges (3 sets, 8-10 reps each leg)

4. Stiff legged deadlift** (3-4 sets, 10-12 reps)

5. Leg extension (3 sets, 12-15 reps)

6. Seated or lying hamstring curl (3 sets, 12-15 reps)

*- alters each week with either front or bac squat. Also swap between strength and hypertrophy weeks

**- either barbell or dumbbell (always like to mix it up)

My legs are no where near where I want them to be but I'm patient :)

Back workout (12/8/2013)

Trained back today with the girlfriend and my strength was still good throughout. Didn't go as heavy as I normally would but used weights that were satisfactory

Workout:

Lat Pulldown (4 sets, 8-12 reps. Pyramid in weight)

Barbell row (2 sets overhand, 2 sets underhand. 10-12 reps each)

Hammerstrength iso lateral row (3 sets, 10-12 reps. One arm at a time)

Did 30 mins of cardio too with the treadmill 

Progress photo #1, Week 1

I'm around 80kgs right now 

Yeah pretty gross I know but everything's without a pump so I'm fairly certain I was able to build some muscle :)

Update

Ahhh too much has been happening.

Did a three month bulk during the holidays where I ate a tad more calories each day and had the focus of lifting heavy. Gonna try the cut now but finding it difficult with Uni back on.

I'm actually injured now, fucked my back from squats and bent over row. Soo I think I've suffered a muscle strain in my lower back. Seeing a doctor and perhaps a massage person soon.

Gains: I'm a little heavier than before without holding too much body fat. Upper chest development getting there, gonna give it more time. Legs are suffering because I can't squat anymore due to my injury which saddens me but I gotta push on through.

Update pics

Uhhh I still don't have abs yet I'm getting closer and closer soo I'll have official 'before and after' pictures up.

I have a couple pics though for y'all. All taken throughout 2012

Quick progress update

Hey sorry for not posting frequently but this is due to a shoulder injury and a build up of Uni crap.

Anyways before I started any form of weight loss regiment, I was at 21-22% body fat.

Now I'm around 14% body fat! It's a slow process but I'll keep it up.

Hopefully my shoulder recovers and I can work on gaining size in my deltoids and chest again.

All the best
Jansz

Sorry for no pictures