A Scot in Clapham - Now in search of mass!

Back on it this morning with Cosgroves evil 8 @ 47.5kg. Killer, & muscles feeling very full & pumped after a large load!

This weekends skipload was perhaps a little too much combined with the drinking, & my measurements this morning sit at ;

Bodyweight : 80kg (+3.7kg)
Waist : 30.5 (+0.5)

Needless to say I've got some work to do this week!!

A3  
   
Dumbell Bench press             
Warm up 15 @ 26kg, 12 @ 28kg            
Working set 9, 3, 3+ static hold @ 40kg (MW)    
          
Extreme stretch.            
              
Dumbell Military press                 
Working set 6, 4, 3 @ 24kg     

Extreme stretch.
         
Skull crusher (EZ bar)         
Warm up 12, 10 @ 15kg  
Working set 15, 9, 5+static hold @ 22.5kg (MW)       
             
Extreme stretch.           
  
Very hard!
              
Close grip chins             
Warm up 12, 10 @ b/w (kept the reps slow and focused)      
Working set 9, 5, 3+ static hold @ b/w+20kg (KS)     
       
Extreme stretch.            
              
Dumbell row            
14 @ 42kg (MW)        
             
More extreme stretching.      
    
The evidence of this weekends skipload was pretty clear to feel...muscles were very pumped!  I've never felt anything like it before, even when using pre-workouts such as No-Xplode or Red mist.  It was insane!  Good session though.

This morning ; half a scoop of Excel, scoop of SNS focus XT & 5 rounds of the bear at 40kg.

Morning weight at 77.7kg, waist at 30inches again...even after a high carb day yesterday. Happy days!

All looking good mate!

Thanks man, got a case of man flu coming on at the moment so not feeling great! Shall power on through though. Gotta loose that stubborn fat! Week & a half to go before a cruise then recomp using what I've learned of how my body reacts to manipulate macro's.

Woke up feeling horrible this morning so no HIIT for me today. Shall be doing my heavy B3 later though. Bodyweight down to 76.8kg, 0.5kg off baseline which is pretty astonishing!! Perhaps the higher carbs really kicked up my metabolism on Saturday. Going for a higher than usual post workout carb intake this time round for some more self experimentation, as I may baseline by tomorrow. Mini-loads around weights days possibly the way to go now to keep the metabolic furnace going & burning the last bits of fat.

B3   
    
Cable curl            
Warm up 15, 12 @ 17.5kg    
Working set 15, 9, 6 + static hold @ 27.5kg (MW)    
   
Can't believe I managed these with more weight, happy days!
                
Cross body curl            
Working set 12+static hold @ 18kg (MW)    

Extreme stretch.           

James Calf Killer (Seated Calf Raise)              
Warm up 12, 12 @ 50kg            
    
12 @ 85kg   
15 @ b/w on platform   
15 @ b/w flat on floor   
12 @ 55kg   
15 @ b/w on platform   
15 @ b/w flat on floor toes inward   
12 @ 30kg   
15 @ b/w on platform   
15 @ b/w flat on floor toes outward          
   
Stretch.  

Good morning          
Warm up 15, 15 @ bar       
Working set 15 @ 72.5kg (MW)            
      
MOARE!!

Stretch.         
          
Squat            
6, 6 @ 115kg         
WM @ 95kg - clean, hard reps (KS)  
   
Got to 19 reps and almost threw up.  Had to rack the bar for 10 seconds to catch by breath and get the last rep.  Added 3 more just for good measure.
    
Stretch.   
   
Gorilla crunches 
40, 25, 15, 10, 5 @ b/w 
30 second rest between sets. 
  
Done! 
  
Complex tomorrow morning.
 
Upped my carb intake by 50g of dirty carbs this evening as a mini metabolic booster to see how it affects my fat loss.  I can't manage the epically long skipload this weekend as the gf is down, so opting for smaller loads tonight and Friday night.
 

This morning ; half a scoop of excel, 2 warrior blaze & Cosgroves evil 8 @ 47.5kg. With the current lurgy I'm trying to get rid of, this was pretty damn hard!

Morning bodyweight at 76.8kg still, waist at 30 inches. Considering I had an additional 50g of 'dirty' carbs last night I'm pretty chuffed that my weight didn't go up at all. Feels like I need the higher carbs now to stop my body fighting against the fat loss. Waist measurement on Friday morning will tell me if this is working or not.

This morning ; half a scoop of Excel, scoop of SNS focus XT & 5 rounds of the bear at 40kg, 60 second rest between rounds. Upping to 42.5kg next time to make more brutal!

Weekly weigh in :

Bodyweight : 76.8kg (+0.2kg)
Waist : 30 inches (no change)

A bit gutted with the no change in waist to be honest, hoping this changes towards the weekend as my mini-refeeds take effect. This stubborn fat is beginning to really annoy me now...but I'm enjoying the fact that I have more consistent energy throughout the week & how it's positively affecting my sleep. I don't want to drop back to extremely low carbs during the week now as I'm not great at long skiploads, & felt like crap most of the time, not a great lifestyle!

Any suggestions for stubborn fat?

A1   

Incline bench (dumbell) RP               
Warm up 15, 12 @ 24kg  
fail @ 34kg
11, 4, 3 @ 32kg (MW) 
 
I just couldn't get the 34's into a comfortable position to get them up there.  Switched to the 32's and they flew up!  Possibly a psychological thing..not pleased!! 

Extreme stretch.                

Dumbell Military Press RP              
Working set 12, 5, 5 @ 22.5kg (KS)           
     
Stretch.    

Dips RP              
Warm up 12 @ b/w, 10 @ b/w+25kg         
Working set 9, 4, 3, 1, fail @ b/w+50kg (KS)        
           
Extreme stretch.      
    
Killer! 
               
Chins RP              
Warm up 10, 8 @ b/w             
Working set 11, 4, 4 +static hold @ b/w +12.5kg (MW)      
     
Astonished at this, really pleased.  Weight up to 15kg next week! 
       
Plate loaded t-bar row                        
Working set 7 @ 77.5kg  
   
Stretch.    
   
Decline sit-ups
20, 10, 7, 5 @ b/w + 15kg
  
Dead. 
 
I feel like hell tonight ; joints sore, eyelids on fire, coughing.  Not good!  Was tempted to try some HIIT tomorrow but I think I'm going to skip it and rest if I feel this bad in the morning.
 
Higher carb day tonight ; had 80g oats (usual 50g carbs) with dinner followed by 80g (50g carbs) of tate and lyle cake.  Didn't feel the same glycemic response as I usually get from just eating fibrous veg and sweet things, will be interesting to see what my weight does tomorrow morning.  If I'm still around baseline, mini-skipload tomorrow.

Morning weight was 75.9kg, 6hr skipload ahoy!

Higher carb days this week will contain high GI carbs & a crap load of fibrous veg. I will shift this fat!

Tonight's B1   
    
Barbell curl RP              
Warm up 12, 10 @ 25kg           
Working set 13, 6, 5, 2 +static hold @ 35kg (KS)
 
Forearms and biceps very pumped!
      
Hammer curl SS              
Working set 17+static hold @ 16kg (MW) 
 
Stepping up next week.    
              
Extreme stretch.             

Hypers RP           
Warm up 15, 12 @ b/w+15kg   
Working set 13, 6, 4+ static hold @ 40kg (MW) 
 
Extreme stretch.
 
Ridiculously easy, may need to swap this out for something I find a lot harder on my hamstrings during my next blast.  Almost toppling the piece of kit over with holding the 40kg dumbell!        
           

Plate loaded calf raise (James calf killer)          
Warm up 15, 15 @ 10 plates     
Working set    
15 @ 20 plates   
15 @ b/w on platform    
15 @ b/w on floor    
15 @ 15 plates   
15 @ b/w on platform    
15 @ b/w on floor     
15 @ 10 plates  
15 @ b/w on platform    
15 @ b/w on floor 
  
Calves very pumped!  The vein running up my leg was massive!!
        
Stretch.             

Leg press (45 degree)     
8, 6 @ 300kg      
WM @ 270kg (KS)        

   
Killer, absolute killer.  Almost threw up after rep number 20.

Stretch.   
   
Cable crunches  
30, 20, 15, 10, 2 @ 42.5kg
 
30 second rests between sets.
 
If I hadn't focused on my breathing during these, I would have thrown up.
 
Morning weight was 79.3kg after yesterdays skipload.  Waist no change, just looked a lot tighter.  Higher carb day today, no carb day tomorrow.  Shall see what the weight and my waist is like tomorrow morning.
 
Strictly I have one week to go on this cut ; however I'm going to extend it by 1, have a cruise week then get back on the blast with a recomp effort.

This morning ; half a scoop of Excel, 2 warrior blaze & Cosgroves evil 8 @ 47.5kg.

Morning weight at 78.1kg. Here's to a good drop in my waist this week!! 2 weeks left on the cut, gotta make them count

Morning weight at 77kg, no HIIT this morning as I woke up feeling extremely tired...& half an hour later than usual with a head full of cotton wool. I was that tired last night that I was asleep by 9 as well. Definitely coming to the end of the cut if my motivation for getting up for cardio is waning a little.

Good news is that later a heavy A2 is on the cards!

Dig in and get the cut finished mate, not long now, i remember that feeling well!

Ox


Dig in and get the cut finished mate, not long now, i remember that feeling well!

Will do bud. Determined to hit the HIIT every morning from now until the end of next week & just get it done! At least my bodyweight dropped overnight...didn't help that I'm coming out the end of a hellish chesty cough either.

Tonight's A2         
     
Dumbell bench (RP)           
Warm up 15, 12 @ 26kg   
Working set 15, 8, 7 + static hold @ 36kg (MW)           
     
Nothing left in my chest, got the 30 reps, really chuffed!
 
Extreme stretch.          

Hammer Shoulder press (RP)       
Working set 7, 4, 2 + static hold @ 40kg (KS)       
      
Extreme stretch.     

CG Barbell Bench (RP)       
Warm up 15, 15 @ bar   
Working set 7, 4, 3+ static hold @ 60kg (MW)       
           
Extreme stretch.          

Pull downs (RP)           
Warm up 12 @ 55kg, 10 @ 65kg         
Working set 10, 5, 5+ static hold @ 85kg (MW)
 
FINALLY!!         
            
Barbell row (SS) + straps         
12+ static hold @ 90kg (MW)        

Extreme stretch.    
    
Gorilla crunches
    
30, 20, 10, 5 @ b/w
 
What a session!  Smashed every exercise, and PB's falling all over the shop.  Very pleased with this!!
 
...now lets see what my weight and waist does after tonight's high carb serving.

This morning ; half a scoop of excel, scoop of SNS focus XT & 5 rounds of the bear @ 42.5kg. Sweaty!

Morning weight at 77kg, waist still at 30 inches. Pleased with this. Hopefully be close to baseline tomorrow morning.

This morning ; half a scoop of Excel, 2 warrior blaze & Cosgroves evil 8 @ 47.5kg. Upping to 50kg next time round for extra pain!

Morning weight at 76.1kg...woohoo! I'm pretty happy with this, even after the 2 higher carb days I'm still dropping. Feels like I need higher carbs on workout days to keep the weight loss going & fuel my fat burning. Happy days!

B2        
         
Preacher curl              
Warm up 12, 12 @ 15kg        
Working set 10, 5, 5, 2+ static hold @ 27.5kg (KS)            
         
BB reverse curl              
11+ static hold @ 35kg (KS)          
           
Extreme stretch. 

James Calf Killer (Seated calf)              
Warm up 12, 12 @ 50kg           
    
12 @ 85kg   
15 @ b/w on platform   
15 @ b/w flat on floor   
12 @ 60kg   
15 @ b/w on platform   
15 @ b/w flat on floor toes inward   
12 @ 40kg
15 @ b/w on platform   
15 @ b/w flat on floor toes outward     

Stretch & burn!            
              
SLDL (RP)    
Warm up 12, 12 @ 70kg      
Working set 12, 7, 5, 3 @ 127.5kg (MW)            
         
Straps on, hams burning! 
             
Stretch.            
               
Hack Squat       
Warm up 12, 10 @ 100kg              
7, 7 @ 212.5kg        
WM @ 182.5kg (MW)        
    
Extreme stretch.    
     
Gorilla crunches 
 30, 20, 15, 10, 5 @ b/w   
  
30 second rests between sets. 
 
Wobble out the gym with the promise of higher carbs, yum!
 
Going for a few rounds with the bear tomorrow morning, woohoo!