AWG's Journal-Aw Yeah Cutting Yeah!

Yes pump during training, but other then that I don't think I look much smaller then when I was on.

Had the fresher week Muay Thai session today, 2 hours...was knackerd, then went straight to the gym after eating my tuna and pasta

Back and Triceps

Lat Pulldown
82.5kg 4x7
82.5kg 1x3, 60kg 1x4, 47.5kg 1x4 35kg 1x10

Single Arm Rows
35kg 1x10
35kg 4x7

Seated Row
80kg 5x10

T-Bar Row
20kg 1x20
40kg 1x10
60kg 2x6
40kg 1x10
20kg 1x15

Tricep Cable Pushdowns
50kg 1x15
50kg 1x12
50kg 1x10
40kg 1x10

Close Grip Bench
40kg 1x10
50kg 2x10

good session, increased the weight on Single Arm Rows and it didn't really feel much heavier.

Legs on friday, should be exciting

Another 2 Hour Muay Thai taster session for the Freshers today, followed by a tub of Tuna and Pasta and a nice Leg session (and shoulders) at the gym

Lateral Raises
10kg 1x10
10kg 1x8
10kg 3x6

Rear Deltoid Fly
50kg 1x15
60kg 4x10

Front Raises
10kg 5x12

Shrugs
60kg 1x15
80kg 3x10
60kg 1x10

Single Leg Press (left)
20kg 2x15
25kg 2x10
20kg 1x10

Leg Press
120kg 2x15
160kg 2x15
180kg1x10

Hamstring Curls
32.5kg 3x10

Calf Raises
120kg 1x30
120kg 1x30
120kg 1x30
165kg 1x20

Good leg session, finally getting more comfortable with leg pressing after my 9 month lay off, hopefully start squating again by christmass

PCT finishes tomorrow, will take measurements in the morning and hopefully some pictures, don't appear to have lost much size....but we'll see what the tape says

Did my first Muay Thai session in 10 months yesterday, damn my cardio is piss poor

Chest and Biceps this afternoon

Bench Press
60kg 1x6
90kg 1x6
90kg 1x3+3 assisted
80kg 1x6
60kg 1x8

Incline Bench
60kg 1x2 (no strength at all)
50kg 4x6

DB Flys
17.5kg 1x8
22.5kg 3x8
17.5kg 1x8

Chest Press
100kg 3x6
100kg 1x5 50kg 1x8 (drop set)

Cable Stack Press
30kg 3x10

Preacher Curls
30kg 1x15
30kg 1x10
35kg 1x8

Hammer Curl
17.5kg 3x10

BB Wrist Curls
30kg 3x10

decent enough, good have been better, still nursing a cold/flu

Just took end of PCT measurements

Right Bicep-15.5inch
Left Bicep-15.5inch
Chest-41inch
Waist-33inch
Right Quad-23.5inch
Left Quad-21.5inch
Right Calf-16inch

measurements have stayed roughly the same, aside from my chest which appears to have shrunk, even though my chest strength has statyed the same...guess we can't have everything

hopefully take some pictures latter

Training Back and Triceps this evening
Left Calf-16inch

Training was a bit **** today, wasn't really up for it as had been out last night for our team social so was a bit worse for wear

Lat Pulldowns
82.5kg 1x10
82.5kg 3x7
75kg 2x7

T-Bar Row
20kg 1x20
40kg 1x12
60kg 2x7
50kg 1x7
40kg 1x10
20kg 1x20

Seated Row
50kg 3x6

Single Arm Rows
35kg 4x7

Seated Row (different one)
80kg 3x7

Dips
1x15-realised why I haven't done them for months, they ****ing kill my shoulder

Cable Pushdowns
50kg 3x15

Thats all I could be botherd to do for Triceps.

also worth mentioning that my lifts were down on a few exercises but thats because I did them in a different order, gym was far to busy

Legs and Shoulders tomorrow, along with a end of PCT weigh in

Legs and Shoulders this morning...w00t

Lateral Raises
10kg 1x10
10kg 1x8
10kg 3x6

Rear Deltoid Fly
50kg 1x15
60kg 4x10

Front Raises
10kg 5x12

Shrugs
60kg 1x10
80kg 3x8
60kg 1x15

Single Leg Press (Left)
20kg 1x15
25kg 4x12

Leg Press
100kg 1x20
140kg 1x10
180kg 1x10
180kg 1x6
140kg 1x10

Hamstring Curls
32.5kg 5x12

Calf Raises
180kg 1x30
180kg 1x25
180kg 2x20

If you don't mind me asking what cycle were you thinking about doing? Are you going to do an Injectable one or repeat the cycle you've just done?
Also what do you find as the best pre and post workout meals?

Thinking of going down the injectable route, allthogh I can't say that the idea of sticking a needle in my ass appeals to me...guess thats were the expression 'Man Up' applies

I would however defintly do Superdrol again, it works and it's cheap so....

Pre-workout nutrition, not really a strong point of mine, I just try and eat some sort of carbs and protein about 1 hour before I workout, allthough I do train on an empty stomach quite often, lifts are better when having eaten before hand though

Post-workout, Protein Shake, sometimes with Dextrose or Maltodextrin for extra carbs...then when I get home I'll have tuna and pasta or a baked potato.

basically as long as I have good quality carb and protein source I'm happy.

I am however no diet expert

I think sometime next year id like to get a bulk and cutting cycle in before the comp i wanna do but i think id do it in my quads as theres just something about injecting in your glutes thats just a lil odd for me.

How many calories are you hitting a day?

Yeah I get what your saying, a bit easier to inject into your quads, least you cna see what your doing...Glutes is supposed to be easier on you if you know what I mean

Don't actually know, at a rough guess based on what I try to east each day it would be between 2500-3000 per day.

And you? are you bulking now or...

Yeah i know what you mean. Yeah bulking at the moment. Hitting around 3000-3100 spread over 5/6 meals, usually eat a lil less if i know im going to be drinking so ill take those empty calories into account. Tend to just eat the same stuff every day as its a pain in the ass to re-cal a whole days intake lol

Looks like you done well on your PCT

Good luck on your new year next cycle

Managed to take some end of PCT pictures yesterday, still not managed to have a weigh in...it will happen on monday or tuesday!!





appologies in advance for the gormless expression

nothing looks different, cept the tan

I went on the sunbed for 9 mins the other day, that might explain it....did look like a salmon when I got of though

The first shot is the worst mate, once that's done it's easy.

How are you finding doing Thai and weights?

Yeah I suppose, once you do it a few times it will get easier, just the anticipation and thinking that I'll balls it up is what will get to me...but as you say, once it's done it's done

I find it ok, allthough my shoddy fitness levels were shown to there full in training last week, could barely complete the warm up circuit....Haven't done cardio since the end of my diet though which was in August so hopefully it will improve over the next few weeks

I'm hoping that by doing Muay Thai again it will help stave of excess fat gain that will inevitabley come when I start my next bulk

Yeah, the cardio fitness is a defo shock when you first start fighting.  You'll adapt pretty quick though mate.

Conditioning yourself for leg kicks and toughening your shins is the worst bit by far!

Yeah I know....I've done it before, only managed 3 months last year cause I got injured...this year I will manage the full year

Chest and Biceps this afternoon, as well as a depressing weigh in

Flat Dumbell Press
35kg 1x8
37.5kg 2x6
35kg 1x8

Decline Bench
60kg 1x10
70kg 1x10
75kg 1x8
75kg 1x5, 70kg 1x5, 60kg 1x4 (drop set)

Incline Bench
50kg 3x6

DB Flys
17.5kg 1x10
17.5kg 1x8
20kg 2x8

Preacher Curls
30kg 1x12
30kg 2x10

Hammer Curls
17.5kg 3x12

*suppersetted with*

BB Wrist Curls
30kg 3x15

Had a weigh in as 13st4lbs, meaning that I have lost 6lbs total since the end of my cycle

admitidly my diet has been pretty poor for the past few days

I also think that most of the weight lost occured after I stopped taking my Test-Booster