Chuckstardeluxe's First SUC (final pics P3&P4)

Thanks
It's not a proper bodybuilding show.  it was formerly known as Fame UK and is an open event.
 
Categories are simply:
Fitness model
Muscle model
Bodybuilding
 
One of the PTs at my gym is entering and thought I'd do the same as a bit of an intro.  I'm currently entered for muscle model, but think I'll drop that down to fitness category as I don't think I'll have the size for it.

Nice one be watching this journal very closely looking really lean already hope the injurys dont cause many problems.

good sission mate.. keeping in on this journal, read through your last one...great stuff..

Cheat meal last night - lamb & chicken kebab in yogurt, tomato, pitta bread, houmous & chips.... Oh and washed down with one beer - Ace!

Went down monster gym today and blasted the legs.

All sets of 8-10 reps
60deg Leg presses @ 40/80/120/160/200kg
Squats @ 60/80/100/100
Hamstring curls @ 20/30/30/30kg each
Cybex Leg extensions @ 100/125/130 + triple drop set @ 100/65/50
Calf raises @ 120/160/160kg
Seated calf raises @ 40/60/60kg + triple drop set @ 60/40/20

Not so impressed with my squatting still, although my leg strength is massively up on last year for isolation work. Need to strengthen the core a bit more.

Off to mums for a feed up now. By now she knows what I'll eat. I'm expecting roast chicken & plenty of green veg.

Monday was dedicated chest session:
 
Incline bench @ 100kg
Incline DB press @ 30kg
Decline DB press @ 25kg (supersetted with decline crunches whilst I was there)
Incline DB fly @ 20kg
 
Tuesday was Bicep/Tricep supersets
 
Olympic bar curls @ 40kg / EZ skull crushers @ 50kg
 
Seated curls @ 17.5kg / Single arm behind neck tricep extension @ 17.5kg
 
Hammer curls @ 20kg / Tricep dips @ BW
 
Reverse cable curls @ 11/ reverse tricep pull downs @ 14
 
Concentration curls @ 12.5kg
 
Dips are causing me propblems in my neck/shoulder so sticking with bodyweight and slowing these right down.
 
Tuesday evening was a HIIT session on the bike (30sec intervals) which was agony due to severe DOMS from sunday's leg session.
 
Today had to be a rest day as the other half had to be taken into hospital with appendicitis in the middle of the night and I've had a total of about 2hrs sleep.  I would say I'll be doing my am cardio in the morning, but think I'll probably still be playing sleep catch up.

Hope your better half gets well soon.................................good sessions.

Cheers bud, she'll hopefully be out tomorrow.
 
Sessions will all look fairly similar to those done so far on this SUC and I'll introduce more supersets as I go.  I also try keeping most rest periods to 60 sec to help with fat burning.
 
Weighed myself the other day and despite working to a calorie defecit of around 500-600Kcal, 3 cardio sessions pw and half the Carb intake of before the cut, the weight is still sitting at 13st 13 so far (week before SUC I lost 4lb).  I'm thinking the workouts are still helping to build some new muscle as well as maintain.
 
Either way, my trousers seem a touch more comfortable and I'm feeling leaner so I'll keep at it.

good stuff mate

Bloody temptations at work today. May have to save one of these for cheat meal tomorrow & give the rest away...



On a side note, I think this week has worn me out a bit. Back session didn't feel as good as it should, but got it done

Deadlifts @ 50kg x 15 reps/80kg x 10 reps/110kg x 5 reps /150kg x 5 reps/170kg x 3 x 5

Wide chins @ bw x 3 sets

Face pulls @ 7/8/9/ plates x 10 reps(on lat pull down)

Underhand lat pull downs @ 10/11/12 plates x 10 reps

Plate pull overs @ 25kg

nice one mate, saw the missus was out of hospital. Give her my best! 
 
call me thick but whats in the box?
 
 

Cheers bid, will do.

The boxes:
About 12 twin boxes of Gu chocolate puds. Very bad food!!!

I did have 2 of those puddings as part of my cheat meal at the weekend
 

So, weight has still not plummeted as expected, in fact has increased up to 14st again.  I did however take a couple of measurements last night for comparrison & all gains seem to be lean muscle with some BF loss.
 
Now with less than 10 weeks to go comes the time to tighten things up a bit more.  Carbs will now be targeted to under 90g and calorie deficit increased by roughly another 200Kcal & cardio increased to 4-5 sessions per week, mainly based on HIIT.
 
Monday chest:
 
Incline bench @ 70kg x15, 90x10, 90x8,8
Incline DB @ 25kg x10, 30kg x10,10,8
DB Flyes @ 15kg x10, 20x10,10,10
Decline DB @ 25kg x10,10,8
Cable cross (elbows frontside of cables) @ 7 x10,10,10
 
Tuesday arms (supersets):
 
EZ curls/skulls @40kg x 10, 50kg x 10,10
 
Hammer curls @17.5kg x 10, 22.5 x 10, 10
O/H extensions @ 25kg x 10,10,10
 
DB curls/BW dips @20kg x 10, 10, 10
 
Concentration curls @ 12.5kg x10, 15kg x10, 10
Single arm extensions @ 15kgx10, 10, 10
 
Wednesday Back:
 
Wide chins @ BW x 10,9,9
Bent BB rows @ 50kg x 12, 60kg x12,12,12
Face pulls @ 7 x10,10,10
DB rows @ 30kg x10,10,10
Outward rows @ 30kg x 12,12,12 supersetted with BB shrug @ 60kg x10,10,10
 
Tonight will be my 3rd evening HIIT session this week too.
 

I tend to struggle dropping weight at the start then starts to drop off try  not to worry when do you weigh yourself it takes a few days for water retention to drop after a cheat meal it takes me a few days to get back to normal. I also find a big cheat tends to speeds up metabolism. keep up the hard work some good workouts.

good luck mate, for here and the show
im sure you'll do great

A little gentle persuasion to update this, so here goes.
 
Been doing a bit of German Volume Training (10x10) this week and some pyramid sets. Workouts looked roughly like this:
 
Monday - Chest
Inline Bench Press (GVT) @ 70kg, 7 sets x 10, 8, 7, 7
DB flyes @ 17.5kg, 3 sets
DB press @ 35kg, 3 sets
press ups to failure
 
Tuesday - back
deadlifts (pyramids) from 120kg up to 180kg
wide chins (slowed tempo)
TRX rows
 
Thur - Shoulders
Push press @ 50kg - 8 x 10, 1 x 8, 1 x 6
Rear delt flyes @ 12.5kg - 4 x 10
Lat raises @ 12.5kg - 4 x 10
Front raises @ 15kg - 3 x 10
DB press @ 22.5kg - 1 x 10 & 1 x failure
 
Also thrown in 3 morning fasted cardio sessions so far this week & intervals this evening.  Tomorrow will be Biceps & Triceps (supersets) and 1 morning cardio session if I can get up early enough.

700kcal burned Friday morning pre breakfast with 45 mins steady state on the stationary bike.

Smashed the bi's & tri's session yesterday too with a bit more GVT mixed with supersets & 60 second rest between all sets.

A1 - EZ curls @ 35kg - 10 x 10

B1 - EZ skull crushers @ 35kg - 4 x 10 into
B2 - Close grip EZ press @ 35kg - 4 x 10

C1 - Hammer curls @ 20kg - 3 x 10 into
C2 - Overhead single arm DB tricep extensions @ 17.5kg - 3 x 10

Really focussed in on the muscle throughout the session giving me a huge pump & slight DOMs today - really pleased with yesterday.

Rest day today & legs planned tomorrow

Struggled throughout this cut due to attempts to preserve as much muscle as possible. Result of this was gaining 5lb at the start. From that point Im now down a total of about 18lb and feel I've got the diet on track and am happy with the progress despite BF being a bit higher than I'd like.

2 weeks to go and am throwing in lactic acid training sessions each day with some low intensity cardio alongside a very low carb intake with a refeed each Saturday. This seems to be working well now.

18lb's is still good going matey, coming along well, hit it hard now, home run for this comp, and gearing in for open event :)

Did lactic arms session yesterday and 45 mins of full body circuits last night as my cardo going light for 25 reps in the first circuit, 15 reps second circuit and 10 reps for final circuit.

Rest day today, so no weights. May fit in a 45min low intensity cardio session at lunch though.

Need to start planning/preparing for these final 11 days now.

Hopefully I'll knock another 3-4lb off by the end

Well, a little update on progress as we head towards the final week.
 
Including the 5lb weight gain at the start of this SUC, total weight loss stands at 23lb so the final comparison pics should be interesting to say the least.  I've managed to hold on to some good muscle too.
 
Current plan is now to continue lactic acid style training sessions with low intensity cardio & run extremely low carbs to the end.
 
I'll keep ya posted!