Week four - 31/10/2011 - Starting Aesthetics progress

Apologies for the delayed update this week. This week I believe I have achieved significant progress. Continuing the starting aesthetics routine (Week 2 of this routine) and my diet I have seen real improvements in my lifts and some gains.

[My body in week 4 - 133 lbs (slowly but surely the extra calories I'm taking in daily are working)]

My lifts are as follows:

Barbell bench press - 40kg (5 reps - 35kg on 2nd and 3rd sets)

Squat - 30kg (5 reps)

Dips (weighted when able) - 10 reps (8 on the final set) - no weight 

Tuesday -

Pull ups (weighted when able) 5 reps (no weights but will add them next week in a backpack as I have no weight belt)

Pendlay rows - 30kg (5 reps)

Leg curls - Weight "5" on the machine (10 slow reps - I have found this increases the intensity of the exercise and the resulting burn)

Thursday -

Military / overhead press - 30 kg (5 reps - 25kg on the 2nd and 3rd set)

Squat - 30kg (5 reps) - (last week I was actually lifting 20kg not 30, my mistake)

Dumbell bench press - 16 kg (8-10 reps - could not complete 2nd or 3rd set as my chest was literally dead, not sure why... attempted 14's but I just I physically couldn't lift the weights up and by the end my chest was shaking and burning. Feelsgoodman.)

Saturday -

Deadlift - 40kg

Dumbell rows - 16kg (10 reps - 14kg for 2nd set and 3rd set)

Chinups (weighted when able) - 8 (first set) 8 (second set) 5 (third set)