Rowan85

Friday Morning Gym Session Pull Ups Warm-up Sets: -40kg, -30kg, -20kg. Work Sets: -10kg x 3reps x 5sets. Deadlift Warm-up Sets: 20kg, 30kg, 40kg, 50kg, 60kg. Work Sets: 72.5kg x 3reps x 5 sets

Thursday Morning Gym Session Push Press Warm-up Sets: 20kg, 30kg, 40kg. Work Sets: 52.5kg x 3, 52.5kg x 3, 52.5kg x 2.5(FAIL), 50kg x 3, 50kg x 3. Squat Warm-up Sets: 20kg, 35kg, 50kg. Work Sets: 62.5kg x 3reps x 5sets.

Tuesday Morning Gym Session Pull Ups Warm-up Sets: -50kg, -40kg, -30kg. Work Sets: -20kg x 5reps x 5sets. Deadlift Warm-up Sets:20kg, 40kg, 50kg. Work Sets: 62.5kg x 5reps x 5sets

Monday Morning Gym Session Push Press Warm-up: 20kg, 30kg, 35kg. Work Sets: 42.5kg x 5reps x 5sets Squat Warm-up: 20kg, 30kg, 40kg. Work Sets:52.5kg x 5reps x 5sets

Friday Morning Gym Session Pull up Warm-up: -50kg, -40kg, -30kg. Work Sets: -20kg x 5reps x 5sets Deadlift Warm-up: 20kg, 30kg, 40kg, 50kg. Work Sets:62.5kg x 5reps x 5sets

Wednesday Morning Gym Session Push Press Warm-up: 20kg, 30kg, 35kg Work Sets: 40kg x 5reps x 5sets Squat Warm-up Sets:20kg, 30kg, 40kg Work Sets: 50kg x 5reps x 5sets

for the next 6 weeks my workouts and results will be posted in my 6wk challenge thread.

don't worry about small stuff like that, I only know the conversion rates for imperial to metric because I like working with numbers. Here is my gym workout for Monday morning. Pull-ups (on the assisted pull-up machine) Warm-up Sets: -50kg, -35kg, -20kg. Work Sets: -10kg x 3reps x 5sets Deadlift Warm-up Sets: 20kg, 40kg, 55kg. Work Sets: 67.5kg x 3reps x 5sets

Thanks cavemom I have recorded my current measurements and weight. and used the US Marine Body Fat Calculator as it gave the best average compared to all the other calculators I've seen. I currently weigh in at 80kg and am 16.9% body fat. (3kg heavier than when I first started) Body Mass (Bones, guts, muscles etc) = 66.5kg Body Fat Total = 13.5kg So I now have my target for goal one as 69.5kg of body mass. I hit the gym yesterday morning again. I will post my workout after I get back from work

Hello everyone, My name is Rowan. My mission is simple, EAT MORE FOOD AND LIFT HEAVY WEIGHTS. For this 6 week challenge I will be continuing my Bulking Phase up to around 83-85kg hopefully. Five weeks ago I weighed 77kg and was 17.8% body fat. So at 6'1" you could say I'm "skinny-fat". Last Week I was 79.3kg and 17.5% body fat. (I've gained 2.1kg of muscle so far) I will record all my measurements tomorrow and post them here to get my starting point for the challenge. Main Quest: Build enough muscle mass to fill out my frame to eventually weigh 90kg with 10% body fat. Missions: Put on 3kg of Muscle over the next 6 weeks (A) 3.0kg (B ) 2.5kg © 2.0kg (D) 1.5kg (F) 1.0kg Complete all scheduled workouts. (A) 0 Missed (B ) 1 Missed © 2 Missed (D) 3 Missed (F) 4 Missed Reach my 3200 calories each day with a mix of paleo/healthy bulking diet. (A) 0 Missed (B ) 1 Missed © 2 Missed (D) 3 Missed (F) 4 Missed Weights Lifted by end of challenge (5 reps x 5 sets & 2min rest times) Push Press 47.5kg (currently 37.5kg) Squat 65kg (currently 47.5kg) Deadlift 75kg (currently 57.5kg) Pull Up -10kg (currently -20kg & 3min rest times) (A) 4 targets (B ) 3 targets © 2 targets (D) 1 target (F) No Targets Life Quest: Complete 4 wedding planning jobs by end of challenge. (A) 4 Jobs (B ) 3 Jobs © 2 Jobs (D) 1 Job (F) No Jobs Motivation: I am getting married in November this year and I want to be proud of my appearance. However my main motivation now is my ever increasing weights being lifted and the feeling of accomplishment it gives me.

26th July - Friday Morning Gym Session Push Press Warm-up Sets: 20kg, 30kg, 40kg Work Sets: 47.5kg x 3reps x 5sets Squat Warm-up Sets: 20kg, 30k, 40kg, 50kg Work Sets: 57.5kg x 3reps x 5 sets

22nd July- Monday Morning Gym Session Push Press Warm-up Sets: 20kg, 25kg, 30kg Work Sets: 37.5kg x 5reps x 5sets Squat Warm-up Sets: 20kg, 30kg, 35kg, 40kg Work Sets: 47.5kg x 5reps x 5sets

Recorded a few results today. I now weigh 79.3kg and 17.55% body fat (total muscle built over the last 4 weeks is 2.1kg)

19th July - Friday Morning Gym Session Pull-up Warm-up Sets: -55kg, -45kg, -35kg, -30kg. Work Sets: -25kg x 5reps x 5sets Deadlift Warm-up Sets: 20kg, 30kg, 40kg, 50kg. Work Sets: 55kg x 5reps x 5sets

July 17th - Wednesday Morning Gym Session Push Press Warm-up Sets: 20kg, 25kg, 30kg Work Sets: 35kg x 5reps x 5sets Squat Warm-up Sets: 20kg, 30kg, 35kg ,40kg Work Sets: 45kg x 5reps x 5sets