Mr Brittas's Journal - ****NEW PICS on PG-32****

Shoulders            WEEK 2
 
DB press            3 x 8            34kg, 34kg (6), 30kg
Military press     3 x 8             35kg, 45kg, 45kg
Side raises         3 x 10         10kg, 12kg, 14kg (8)
Rear flies           3 x 10          8kg for all
 
 
So nice to train shoulders on their own.  DB pressing was good, but I struggled like crazy to get the 34's up in the air.  I was ok before xmas so maybe I've lost a bit of strength.  One thing for sure is.... there's no way I'll get the 38's up so I think I've decided not to continue with DB pressing.  I can't see how I'll progress.  I think I'm going back to either the hammer press or the smith front press for a few weeks.  It's just a shame that it'll be week 3 of my routine next week and I'll still be messing with the shoulder exercises.  Ah well, if I find something I like I'll stick with it into the next routine.
 
Just arms to train tomorrow.  I've got the day off so I'm planning on going to the gym after breakfast when I've dropped my wife and son off.  I'm going to have a quick breakfast and make something nice after the gym at 10am or whatever.  It's only arms, so strength shouldn't be too much of a problem.
 
It'll be a 4 day split next week as I'm in London, but then I'm hoping to get a few more 5 day splits in over the next few months.  I won't be having much time off work and the London trips shouldn't be as often.

Before and after cutting pics

Brittas's Journal

Well I'd got the day off work and the morning to myself before I had to collect my son.  A nice relaxing morning planned, with a trip to the gym to train my arms........... or so I thought!!!
 
My Mum had an operation on her arm and she needed to go back to the hospital to get it checked out and knowing I was off asked for a lift.  I couldn't say no and I thought it'd only take an hour......
 
At 11.30am we was still waiting to be seen so I had to go and collect my son and go back for my mum.  So no gym for me today.  It's only arms so not the end of the day.
 
I can only do 4 days next week, but I'll sneak off 5/10 mins early for my lunchtime sessions and try and make sure I hammer my arms when they're tagged with chest/shoulders.  I usually only have time for 1 or 2 exercises, but I'll make sure I hit them hard.

Before and after cutting pics

Brittas's Journal

Woop, got up for some cardio this morning!!  Only 20 minutes on the mini stepper but it's the start I need.
 
I've had a shocking weekend sleep wise.  My wife hasn't been sleeping well...... so I haven't!  And then when we both finally drop off my son has been awake.  He's been ending up in our bed but to try and keep him in his bed I've been laying with him but then he won't let me back out!!!  So I've spent half the weekend in his little bed.
 
This problem isn't going to go away over night and I need to get back into cardio, so I decided to just get on with it.  I got up at 6am so I only lost 30/40 mins sleep.  I did 20 mins and it felt good.  The mini stepper is hard work to get used to, but that will come soon enough.  I want to get to 30 mins this week/next week (20 mins is barely worth doing), then get to 40 mins in the next week or 2 and stick with that while I'm bulking.
 
I'll aim to do it every weekday when work allows,  but Thurs and Fri's will depend how it works with my son and my wife getting ready for work (she only works thurs, fri).  If he's up and she's in the shower I may need to see to him.  When he stayed in his own bed this wasn't a problem, but while he's coming into our bed he might wake up early.
 
Anyway, it's a start and I feel much better for it.  Thank god I've cracked it and made a start.  I'm in London tomorrow, but I'll do it again on Weds and see what happens with the wife/son routine on thurs, fri.  She's not very well at the minute and might be having a couple of weeks off anyway.
 
Can't wait for lunchtime to train now!

Before and after cutting pics

Brittas's Journal

Great session.  I decided to do some bi's at the end of the back workout to make up for Friday, then I'll train them again on Friday with my shoudlers.  Unfortunately, that means my tri's will have missed a session but I'm sure it won't hurt.
 
Back + Bi's            WEEK 3
 
WG chins            3 x ?            BW for all (9, 8, 6)
CG Lat PD           3 x 8            87.5kg (7), 80kg, 80kg
Hammer row      3 x 8            85kg (6), 80kg (6), 70kg
DB row                3 x 8           42kg for all
Smith Shrugs      3 x 10         100kg for all
BB curls              3 x 10          35kg, 35kg, 35kg (8).... extra set with 20kg for 10
 
Then I did some abs at the end (I need to make sure I'm hitting these once or twice a week now).  It was a busy session and it made me a bit late back for work but it was worth it.
 
I'm feeling big at the minute and I'm loading on creatine on Weds.  I also bought a load of bannanas to eat as PWO carbs before my whey shake but I keep forgetting to bring one!

Before and after cutting pics

Brittas's Journal

I managed 20 mins cardio again this morning.  I'm quite early for work so I can easily go upto 30 mins next week without having to get up any earlier.  40 mins, my target, means I have to get up 10 mins early.
 
I was in a meeting from 10.30am to 12.45pm today so I totally missed a meal.  I got back to my desk and wolfed a sandwich down, but was very tempted not to train.  In the end I decided to go.  I didn't feel great having just eaten, but I got through it ok.
 
Chest + Tri's            WEEK 3
 
Flat BB bench            3 x 8            100kg (6), 90kg (8), 90kg (6)
Inc DB bench             3 x 8            34kg, 34kg (6), 30kg
Dec flies                    3 x 10           16kg for all
Dips                           3 x 8            BW for all
OH extentions           2 x 10          30kg, 40kg
Pushdowns               2 x 10          65kg (8), 60kg
 
 
I didn't have much energy but I was very happy with the bench.  I set the bench and catcher rails up just right so I had the confidence to push myself.  100kg felt great.  Upto 105kg next week which is my previous PB for 3 reps.  Lets see if I can get 5 or 6 out.  Then onto 110kg hopefully.
 
Tri's didn't get the best session.  I was tired by the time I did the dips and the 2 cable exercises were rushed as I was running out of time.
 
I remembered a bananna for some PWO carbs today and I'm now loading on creatine.  Lets hope this helps me get a bit more muscle on before I cut.

Before and after cutting pics

Brittas's Journal

No cardio this morning which means I have to do some tomorrow to get into any kind of routine.
 
Legs            WEEK 3
 
Leg ext             3 x 15            20kg for all            warm up
Squats              3 x ?              65kg (6), 70kg(5), 70kg (3)
Leg press         3 x 10            100kg for all
Ham curl            3 x 10            65kg for all
Seated calf      3 x 8                90kg for all
Standing calf    3 x 20             30kg for all
 
 
Squats were shocking again.  My legs are a bit tired from the cardio, but still rubbish.  I've made a decision to leave heavy squatting (not that I even go heavy) alone for a while.  I don't enjoy it and I don't have the confidence in my back or legs to get the weight up.  I'm too worried about hurting something to go for the extra reps.  So.........  I'll stick with squats but I'm going to forget the weight and do 15 reppers.  Nice and light to start with and see if I can get the weight up as the weeks go by.  Then I'll do heavy leg press as my second exercise and see how it goes.
There's no point sticking with heavy squats if I'm backing out of reps.

Before and after cutting pics

Brittas's Journal

Skipped cardio again...... argh!!!  30 mins a day from Monday, no excuses.  It has to become habit.
 
Shoudlers + Bi's            WEEK 3
 
Hammer press            5 x ?            100kg (5), 90kg (6), 80kg (8), 70kg (8), 60kg (8)
Side raises                 3 x 10          14kg (8), 12kg, 12kg
Rear flies                    3 x 10           8kg for all
BB curls                      3 x 10          45kg (8), 40kg (9), 40kg (8)
 
 
Great session.  Rather than doing 2 presses I liked the idea of sticking with the hammer press for more sets.  So i warmed up and stuck my max weight on.  Then dropped down the weight to let the reps go up a bit.  Shoulders felt fried!  I'm not too happy about dropping the weight so much, so I may try 5kg drops in future.
 
I was planning on doing more bicep work, but they felt dead after the 3 sets of curls, and I did train them on Monday so I called it a day.

Before and after cutting pics

Brittas's Journal

Quick update as I typed a lengthy one out earlier and lost it!
 
30 mins mini stepper at 6am this morning whilst browsing the net on my laptop.  The worktop improved my balance and meant I had water on hand.
 
Back            WEEK 4
 
WG Chins            3 x ?            BW (10, 7, 6)
CGLatPD              3 x 8            95kg (6), 87.5kg, 80kg
Hammer row       3 x 8            90kg (7), 80kg (7), 80kg (7)
DB row                3 x 8            46kg for all
BB shrugs            3 x ?            60kg (15), 80kg (12), 100kg (8)
 
 
Great session.  Chins aren't improving but everything else is.  LatPD equalled a PB, hammer row went up and DB rows were great.  I've used 50's before but thats when I'm fresh.  The reason I went light with the shrugs was pure lazyness...... there was 60kg on the bar so I just used that for higher reps and chucked 20kg a time on.

Before and after cutting pics

Brittas's Journal

Balls no cardio!  My son was up in the night, which is nothing new, but he needed his nappy changing (which doesn't normally happen) so we was both wide awake for ages after.  So I skipped cardio.  I NEED to make this an everyday habit.
 
Chest + Tri's            WEEK 4
 
Flat BB press            3 x 8            105kg (6), 95kg, 90kg (6)            equalled PB but more reps!
Inc DB press            3 x 8             34kg for all (8, 8, 7)
Dec flies                    3 x 10          16kg for all
Skulls                       3 x 10           25kg for all
Pushdowns              3 x 10          65kg, 65kg, 55kg
 
Amazing session!!!  I've hit 105kg once before but this felt easy and I'm sure I only got 2 or 3 reps last time.  I did have a spotter today which isn't normal.  I will now make an attempt to find a spotter for the heavy lift every week if I can.  As I'm now in uncharted waters.  Although the rack is set up perfectly to catch the bar, I worry about racking it wrong and dropping it on my head!
 
DB press was still strong even though I'd tired out on the flat press.  I couldn't get on either dip station so I did skulls instead.  I do feel like I'm neglecting tri's a bit.  They looked quite big a while ago but I'm losing it a bit.  regular 5 day splits would help with this.
 
Very happy with today and my chest looked huge when I'd done.

Before and after cutting pics

Brittas's Journal

30 mins cardio this morning.  I'll go upto 40 mins next week I reckon and it can stay as that til I cut.
 
Legs            WEEK 4
 
Squats            3 x 15            40kg for all
Leg press       3 x 8               150kg for all (8, 6, 6)
Ham curl          3 x 10            65kg
Seated calf      3 x 8              95kg for all
Standing calf    3 x 20           35kg for all
 
 
So this is the first session where I tried out 15 rep squats and I loved it.  It's such a refreshing change to feel like I'm really working the legs, but not having the worry of hurting my back or getting stuck at the bottom of a squat.  I need to up the weight week by week, as 40kg is poor really, but I got the job done.  Heavy leg pressing was hard but I hope to build that up.  And the 2 calf exercises felt great.  Legs feel shot to bits now!!  Cardio might be a bit tough on thurs and fri.
 
I got stood in my favourite spot in the changing rooms, where the light hits you just right!  I don't know if it's water from the creatine, diet or training, but somethings changed and I've gained some size.  My chest looks big and is close to the size I had in my avatar.  I got a thin silver chain for xmas from my wife and it's starting to sit different around my neck as my chest has grown.  Sounds daft, but it's a definite sign things are going in the right direction.  Shame the belly is coming with it!!!

Before and after cutting pics

Brittas's Journal

Skipped cardio again!  If I can do tomorrow that will be 3 sessions at least.  When the alarm goes off at 5.50am, I think to myself "I did yesterday so I can miss today".  Not a good attitude but hard to change how I think when I'm half asleep.  Anyway, it's a start and 3 times a week at 40 mins is good enough til I cut.  4/5 times a week would be great!
 
Shoulders            WEEK 4
 
Hammer press            5 x ?              105kg (3), 100kg (5), 90kg (6), 80kg (6), 60kg (9)        decide I'm going too heavy here
Side raises                 3 x 10             14kg for all (10, 10, 8 - drop to 10's for 8 reps)
Rear flies                    3 x 10            10kg for all
 
 
Job done.  I like the idea of doing 1 press but more sets.  I'm going way too heavy and I'm not happy with such low reps.  I'm dropping the weight and see if I can climb back up as the weeks go by. 
 
I only realised that i can get to the gym 5 days this week so I did some abs today, then it's arms tomorrow.  I did tri's on Tues with chest, but I'm going to try and hit them again tomorrow if they feel ok.  I'll do some dips for sure as I missed them on Tues.

Before and after cutting pics

Brittas's Journal

No cardio again this morning.  My little boy had his swine flu jab yestersday and I don't know if that was to blame, but he woke up about midnight screaming and allsorts.  Like he'd had a bad dream but wouldn't calm down.  It took nearly 2 hours to get him back to sleep.  I fully intended to still do my cardio, but I can't even remember turning my alarm off and then I woke up 15 minutes later than my usually get up time when I'm not doing cardio!!!!
 
So I had less than 30 mins to get showered, eat and get to work.  Nightmare.  Obviously the interupted sleep took it's toll.
 
Arms            WEEK 4
 
BB curls            4 x 10            45kg (8), 45kg (7), 40kg (9), 35kg (10)
Hammer curls   3 x 10            14kg, 14kg, 12kg
Dips                 3 x 8                BW for all
CGBP                3 x 10            50kg, 55kg, 60kg
Rope PDs        3 x 10              40kg, 45kg, 40kg
 
 
Bi's felt great, tri's still didn't really feel worked.  I have to sort this out, especially on a 4 day split.

Before and after cutting pics

Brittas's Journal

I'm never drinking again!!!  I went out on Saturday night and I still feel ill now.  I ate nothing but junk yesterday, could hardly face breakfast this morning (just had whey and some cereal), and I didn't even bother to set my alarm for cardio.  I trained at lunchtime and it was quite a decent session (god knows how), but it's totally wiped me out.  I feel sicker than ever now!!!
 
Back            WEEK 5
 
WG chins            3 x ?            BW (10, 8, 6)
CG LatPD            3 x 8            95kg (6), 87.5kg (7), 80kg (8)
Hammer row      3 x 8            95kg (6), 90kg, 90kg
DB row               3 x 8            50kg for all (8, 8, 6)
BB shrugs          3 x 10          80kg for all
 
 
The chins and pulldowns stayed the same as last week but the rowing movements went up.  More weight and I nailed the reps.  I did the hammer rows 1 arm at a time which felt miles better.  I ought to report the weights as per side really for that.  And I used the 50's for the rows, which are the heaviest DBs in my gym.  I've used these before but not as my second row. 
 
I'm definitely growing at the minute.  It's just a shame that to eat enough food to grow I seem to have to eat a load of junk too and get fat!  I'm dying to cut soon.
 
I've got a busy week this week, and whilst it's all office based, I'm not certain I'll hit 5 sessions.  So i'm still not sure how to structure this week.

Before and after cutting pics

Brittas's Journal

No cardio this morning.  I need the sleep more than I do cardio at the minute.  I'm feeling a bit better today so I may go for weds + thurs this week.  I half feel like missing this week altogether and resting as I've got loads on at work, but then I know it'll be hard again the week after.
 
Chest            WEEK 5
 
Flat BB press            3 x ?            110kg (5), 100kg (5), 90kg (8)            new PB again!!!!
Inc DB press             3 x 8           34kg for all                                     nailed 8 reps on all sets
Flat flies                   3 x 10           16kg for all
Dips                        3 x 8              BW for all   
Pushdowns              3 x 12          55kg, 60kg, 65kg
 
 
Great session.  I had a spotter for the 110kg and I suppose I would've only done 2 or 3 reps on my own, but it's another milestone done.  I'll go for 115kg next week if there's someone around to spot.  If not I may stick or even go lighter.  The rails will catch the bar if I fail but i'm very nervous about racking/un-racking that kind of weight above my head!!!  The rails won't save my head.  I didn't do much for the tri's but I got in a groove on the pushdowns and it felt great. 
 
Everything was pumped and I've never seen my chest look this big......... well not for a few years.  I know it's just a pump but it must mean something is growing.  In fact everything looked big today.  If there was no such thing as summer and holidays, I reckon I'd be ready to cut in a month or so when I've plateaued.  But I will most likely hang on until May if I can.
 
I can tell I'm working hard because I'm sweating a lot when I'm lifting and I don't normally!

Before and after cutting pics

Brittas's Journal

No cardio on purpose today so none this week now.  I have loads on at work and ended up doing some work on my laptop at home til nearly 12am.  I'm usually in bed for 10pm so this isn't good for me!
 
I was considering not training today as I have a consultant working with me today but I managed to sneak out.
 
Legs            WEEK 5
 
Squats            3 x 15            45kg for all
Leg press        3 x 8              100kg for all            poor but legs were dead
Ham curls        3 x 10            65kg for all
Seated calf      3 x 8              100kg for all            new PB again
Standing calf    3 x 20           40kg for all              another PB
 
 
The 15 reppers killed me so I didn't put much weight on the leg press.  I was considering leaving my calves, but decided to do my heavy set.  Then had a rest and did the light set too.  Legs are dead.  I just wish I could've shifted more weight on the leg press.

Before and after cutting pics

Brittas's Journal

I've got the consultant with me today, and whilst I can easily nip out again to train I can't really be bothered as I'm busy.  I've only got shoulders + bi's left to do as I included tri's with chest just incase.  Calves have already been hammered and I could train abs again but it's not essential.
 
So day off today and shoulders + bi's tomorrow.  I just pray I get there tomorrow as I've skipped days like this in the past then ended up with a crisis at work and missing the friday session.
 
I'm going to make an attempt to go down to London a lot to make some cash on expenses so it'll be 4 day splits all the way from now on.  Now calves are back with legs it's not a big problem.  I just need to make sure I hit the abs when I train back on a Monday.
 
Its just going to be a long day, not going out at lunchtime.
 
I have to be at a hotel near work for 8am tomorrow to do a presentation in our sales meeting we hold there.  I should be done by 9am so I'm calling for a McDonalds breakfast on the way back to work!

Before and after cutting pics

Brittas's Journal

Meals was a bit wierd today.  I promised myself a McDonalds breakfast after my morning meeting as my midmorning meal..... usually 11am.... but I was done and at McDonalds by 9am!  Anyway, I stuffed myself and it was all good.
 
The hammer press was busy today so I had to switch around.
 
Shoulders + Bi's            WEEK 5
 
DB press            3 x 8            30kg for all
Military press     3 x 8            45kg, 45kg, 40kg
Side raises        3 x 10          16kg, 14kg, 12kg
Rear flies            3 x 10         12kg for all
 
BB curls            3 x 10            45kg (7), 40kg (8), 35kg
Hammer curls   2 x 10            12kg for both
 
 
Not the best session due to the fact that I was doing different exercises so progression is shot.  I think I'll do another week of hammer press then it's some smith pressing from then on.
 
I was weak with the BB curls for some reason, but they felt well and truely worked so thats all that matters.  I've done BB curls for ages now so it's time to switch to DB's or the EZ bar after week 6.

Before and after cutting pics

Brittas's Journal

Time to think about cutting..............
 
Few things has brought me to this conculsion.  I am getting fat, my trousers only just fit me, I can't wear anything remotely fitted as my belly looks shocking and it's starting to affect my face.  My wife went out for a few drinks last night and when she got in, due to being a bit loose tounged, said it's a bit off putting!!!!
 
Now the plan was always to start cutting around April/May time so I'm lean for the summer, but I think I might have to start things early.  BUT........ I'm reluctant to start right now as my lifts are going up and I'm convinced I'm growing again at the minute.  Just a shame by bellys growing too.
 
So here's the plan -  from Monday I include 40 mins cardio every weekday unless I'm working in London.  Cut the rubbish out of the diet and save junk for the weekends.  Reduce the portions of my evening meal and stick to my prepared meals for work (I sometimes can't be bothered to prep a meal and buy a sandwich). 
 
I'm very tempted to start cutting now, but as I've mentioned, I'm enjoying a bit of growth at the minute and I need to take advantage of this.  Plus, I want to put it off til March when I'm hoping the weather is a bit better for outdoor cardio which will make sure I do plenty.  The mini stepper is ok but i can't rely on it 5 days a week........ it'll drive me nuts!  Plus I don't want to end up lean in April or something and lose it by the summer.
 
So a clean, cardio filled February to see if I can either drop a little bit of fat or at least stop anymore going on.  If I'm not dropping fat it's time to start the cut in March.  If I lean up a little I may carry on with that plan until April and do an all out cut then.
 
Lets see how things go, but I definitely need to do something and NEVER let myself bulk like this again.  It's annoying because I've not even gained that much muscle.  Unless thats the fat playing tricks with me, but I can't wait to see my abs again.

Before and after cutting pics

Brittas's Journal

ARRRRRRGGGGGHHHHHH............... after having the "fat talk" with myself over the weekend, catching some sleep up and being all set for cardio this morning....... my son woke up at 11.30pm just as I was dropping to sleep.  He must've had a nightmare or something because he was crying like mad and wouldn't calm down.  It took us ages to calm him down, even going downstairs and putting the TV on, and then ages again to get him back to sleep.  It was something like 2am when we must've gone back to sleep.  Needless to say, no cardio got done today.
 
I'm in London tomorrow.  All I can do is try again on Weds and maybe even do a bit tonight.
 
Back            WEEK 6    
 
WG Chins            3 x ?            BW for all (10, 9, 6)
CG LatPD            3 x ?            95kg (6), 87.5kg (7), 80kg (8)
Hammer row        3 x 8          100kg for all                    PB again
DB row                3 x 8            50kg for all    
BB shrugs           3 x 12            80kg for all
 
 
Good session.  Chins went up a tad and I lifted a new PB on the hammer row and kept the weight on for all 3 sets.  I reckon it's time to shift my routine round next week and drop the chins for a bit.  Get back to Lat pulldowns with a heavy set then drop the weight and get the reps up.  I'm not sure what the rows will look like but I'll figure something out.
God knows what to do next week for my chest.  I will have hit a plateau on the bench (I might hit 115kg on weds, but it'll be crap reps no doubt), so it might be back to incline smith.

Before and after cutting pics

Brittas's Journal

Cardio is a write off for this week.  Did none this morning and my wife is back to work tomorrow for the first time in ages.  I will make sure i still do cardio on thurs + fri in future, but as it's her 1st day back I need to help out with the little one.
 
Chest + tri's            WEEK 6
 
Flat BB bench            4 x ?            115kg (3 with some help!), 100kg (6), 90kg (8), 70kg (10)
Inc DB bench             3 x 10          38kg (6), 30kg, 30kg
Dips                           3 x 10          BW for all    
Cable x overs           3 x 10           20kg, 20kg, 17.5kg
Push downs            3 x 12            55kg (15), 60kg, 65kg
 
 
Good session and a nice PB to finish the routine on.  Although it was very heavy and I don't think I would've done much without a spotter.  Saying that, with a better spotter I'd have done more.  He was crap and tried to rack the bar after my first rep.  God knows what he thought I was trying to do.  But never the less, a new PB and a definite plateau so a nice time to change the routine round.
 
So back to incline smith pressing next week.  Nice and heavy and see if I can crack 100kg which I think is my previous PB.  Then I'm going to have a go at decline pressing in the smith.  I need to do some decline work as it really helps with my chest but it's not safe on my own.  If I can safely prop the front of the bench up and press in the smith I'll do it.  If this works really well.......... it may become my first heavy exercise after the next 6 weeks.  We'll see.  Dips will be staying and I'll play around with flies. 
 
I've fallen in love with the tri pushdown again so thats staying for now.

Before and after cutting pics

Brittas's Journal

Legs            WEEK 6
 
Squats            3 x 15            50kg for all
Leg press        3 x 8             100kg, 125kg, 150kg (6)
Ham curl          3 x 8              65kg for all
3 minute calf   70kg - 35kg - 15kg
 
 
Great leg session.  First of all the 15 rep squats went up again and I got all the reps.  I want to up these every week but may have to start using small plates to go up in 2.5kg.  I can keep adding 5kg a week.  Then the leg press went back up to a decent weight.  Hams were as per usual (must try something different here), then i tried the 3 minute calf workout that was mentioned in the general section the other week.  Killer!!!
 
I did lose a few reps towards the end as my calves were cramping up.  Plus I think I could start with a heavier weight too..... but a great intro to them.  I'll keep these in for 6-7 weeks.
 
My legs looked half decent for once in my life.  Its sessions like this that make me want to keep on bulking.  I definitely can't start the cut while I'm on a roll like this (adding weight to my lifts and hopefully size), but this roll could end next week.  I'll play it by ear for now and still attempt to include some cardio.

Before and after cutting pics

Brittas's Journal

Shoulders + Bi's            WEEK 6
 
Hammer press            4 x 8            90kg, 80kg, 70kg, 50kg (10)
Side raises                  3 x 10          16kg (8), 14kg, 12kg
Rear flies                    3 x 10          12kg for all
BB curls                    3 x 10            45kg (8), 40kg (9), 35kg (10)
Hammer curls             2 x 10           14kg for both
 
 
Good session.  I definitely needed to drop the weight down for the press and get more reps.  I feel like I've done nothing on the shoulders when the reps drop low.  I think it'll be smith pressing from next week.
 
Feeling big again and my legs are growing I swear!  They're pumped from yesterdays session but I'll keep my eye on them over the weekend.

Before and after cutting pics

Brittas's Journal

Hi Brittas, great Journal!

Just wondered how come your using 15 reps (quite high) for squats. im just getting into training and am finding 3 x 8 on squats hard enough and was thinking of 5 x 5 so i can up the weight more.

thanks

My Journal

Brundlefly


Hi Brittas, great Journal!

Just wondered how come your using 15 reps (quite high) for squats. im just getting into training and am finding 3 x 8 on squats hard enough and was thinking of 5 x 5 so i can up the weight more.

thanks

Cheers mate,
 
First of all, I've got crap legs so I'm trying to bring them upto scratch!
 
I've only been doing 15 reps for 3 weeks, but I started using them for a couple of reasons.  I noticed Incredible Bulk (guy on here who competes) uses them and reckons his legs grow off high reps so I thought I'd try them.
 
But the main reason was..... my squat was crap and I couldn't progress with heavy weights.  I think I was too scared to load more weight on the bar.  I felt like I could easier fail and get stuck and it also felt like my back could go at any time.  So I thought I'd drop the weight and do more reps and it seems to be working well.
 
I'm working just as hard (maybe even harder), but I'm using a weight I can manage so no risk of getting stuck or hurting my back.

Before and after cutting pics

Brittas's Journal

cool thanks, i might have to try them myself at some point i dont very strong legs either, early days though. i imagine higher reps would be much harder. i feel with squats that i have summon strength from my whole body, i rekon high reps would be torture. no pain no gain, as they say.
 
all the best

My Journal

Yeah, just try and shift some decent weight and use the 15 reppers when you can't progress for a change or something.

Before and after cutting pics

Brittas's Journal

I won't even bother moaning about lack of cardio............. all I'll say is, we're trying to sort our little boy's sleeping habits once and for all and this means he can't come in our bed during the night.  Which means spending an hour wrestling him back to bed in the middle of the night.  Hopefully we can sort this and get back to normal!
 
Back            WEEK 1
 
WG LatPD            3 x 8            80kg, 72.5kg, 65kg
Hammer PD         3 x 8            60kg, 70kg, 80kg
Row machine       3 x 8            55kg, 55kg, 50kg
BB shrugs            3 x 12          80kg, 90kg, 100kg
Cable row           3 x 8            72.5kg for all
 
 
Great session.  It felt very different but good.  I'm hoping I can do the stack on the pulldown (95kg, 2 more pegs).  I've never been near this with a wide grip.  I was feeling very big again and loving it!
 
Still don't know what to do about cutting in March.

Before and after cutting pics

Brittas's Journal

Time for a rant before I go and ATTEMPT to train at lunchtime!  I say attempt because I'm a walking zombie at the minute.
 
So.... as mentioned we're trying to get our 2 year old to stay in his bed all night.  First 2 attempts see's me putting him back in bed in the middle of the night over and over for about 20 mins then he sleeps til morning.  Monday night he wakes up once and goes straight back to sleep, which is good because I'm up for my London trip and back at 4.20am.
 
So I'm dead last night from the early morning and 8 hours on the road.  He goes to bed ok but wakes about 12.30am and the crying the tantrums start.  He's obviously wide awake.  I return him to his bed over and over, but after about 20 mins my wife must be getting mad with all the noise, comes down, sends me to bed and takes over.  She tries for over an hour!!!  I go down to help but this makes him want Daddy so I get shouted at and she storms to bed.  I do my routine of returning him to bed and after 3 attempts he goes to sleep.
 
But for some reason I'm now in the bad books......... god knows why because it was me that got him to sleep......... and get loads of abuse off my wife.  It's now nearly 3am and we're both wide awake.  I hate agruing so I didn't sleep much after that.  I'm sure we'll be fine, it's just hard work in the middle of the night!
 
I got up on time for work but couldn't face my usual eggs so I settled for a shake and slice of toast.  I still don't feel hungry now and I'm forcing my tuna sandwiches down.  Nightmare!!!
 
The only good thing is, it's a new routine so I can start a little bit light.

Before and after cutting pics

Brittas's Journal

Chest + tri's            WEEK 1
 
Inc smith            3 x 8            90kg (6), 80kg, 80kg
Dec smith           3 x 8            70kg, 80kg, 90kg            easy    
Flat flies             3 x 8            18kg, 20kg, 22kg
Dips                    3 x 8            BW for all
Pushdowns        3 x 10          35kg, 30kg, 25kg            different cable station to usual
 
 
So not the best session as expected!!  I felt very weak but i was also doing something relatively new.  I will push the incline up by 5kg per week and see how high I can go.  Decline felt good.  I propped the front of the bench up with some 5kg plates and it seemed stable enough.  90kg was easy so it'll be 100kg next week I reckon. 
 
I'm tempted to put the decline press first and see if I can shift some real weight, but I think it may be a bit unstable and if I start using silly weights I'm risking an accident.  At least if it's the 2nd exercise it'll never go up too heavy.
 
I'm well and truely worn out with zero appetite.  I'm going to leave it an hour to eat my PWO meal (more tuna!) as there's no point even trying at the minute.

Before and after cutting pics

Brittas's Journal

Feeling much better today after a good nights sleep (yay, he slept all night!).  Appetite is back and I'm not as tired.
 
Legs            WEEK 1
 
Squats            3 x 15            55kg, 55kg, 55kg for 10 dropped to 50kg for 5 more
Leg press        3 x 8              100kg, 125kg, 150kg
Ham curls        3 x 8              65kg for all
Seated calf      3 x 8              105kg, 105kg, 100kg
Standing calf   3 x 20            40kg, 40kg, 35kg
 
 
Good session.  Squats were great but I had to knock 5kg off to finish the set.  Leg press went good but I was dead then and I'm afraid I went through the motions for hams and calves.  Although I did another PB on the seated calf, it was a bit too heavy really.
 
 
Thinking about timing the cut again....... the wife is hinting about wanting a holiday in September, but this won't affect my cut.  I need to start soon and there's no way I want to be this fat in May/June when the sun starts shining!  And I'm not planning on doing a big bulk again so I will stay lean over the summer and do a mini cut if we do go on holiday.
 
When I cut this time I want to make some permanant changes.  Cardio in all the time...... maybe less when I'm not actually cutting, but still 40 mins a day.  And a total change of eating habits for good.  No more junk during the week and only 1 or 2 treats at the weekend.  I've not even enjoyed the size this year because I put fat back on quick and fitted t-shirts looked shocking.  So I'd rather look small in clothes and be able to wear something fitted.
 
So I still need to decide whether I start in March...... put it off til April or even play it by ear and start whenever (eg mid march).  I reckon April is my deadline. 

Before and after cutting pics

Brittas's Journal

Little boy slept all night last night!!  Woo hoo!!  Hopefully we've turned a corner, I can catch some sleep up and start thinking about AM cardio once again!
 
Shoulders + Bi's            WEEK 1
 
Military press            5 x ?            60kg (2!), 50kg (8), 45kg (8), 40kg (10), 40kg (9)
Side raises                3 x 10         16kg (8), 14kg, 12kg
Rear flies                  3 x 10          12kg for all
 
EZ curl                     3 x 10           20kg (not inc bar), 30kg, 35kg (7)
Decline DB curls       3 x 10           10kg, 12kg, 12kg
 
 
Good session.  The shoulder press will be a seated smith press but it was busy so I did a mil press instead.  Was a bit over optimistic with my first lift and only got 2 reps!  I reckon whatever pressing I do for shoulders I'll stick to this 4/5 set method instead of using a 2nd press.
 
It was nice to go back to EZ curls after a big break.  I handle the weight well and it felt quite light.  I also looked huge in the mirror (for me anyway) when i was tensed up curling.
 
God...... I hate the head fck of.............. do I cut now cos I look fat and look like I've gained some mass............... or wait and try and add a bit more as it's going good!!!  Really don't know what to do yet, but there's time to decide.  I will start in April whatever happens.
 
I don't know if I'm leaning out a bit or if I've gained a bit more muscle, because I do look a bit better.  Fat to muscle ratio is much better if that makes sense.  I was starting to just look fat at one point!

Before and after cutting pics

Brittas's Journal

Hi mate,

Just flicking through your journal there and good progress you're making!

Do you think using the smith machine for shoulder pressing is as effective as doing it stand-alone? I've been doing it on the smith for quite some time now and feel it works great!

As per your dilemma.. I'd set a date for your cut and stick to it (which you seem to have done anyways!) as you'll give yourself a headache on the matter. How long are you planning on going on a cut for as well?

Keep it up!!

"I believe in taking care of myself, through a balanced diet and a rigorous exercise routine."

My Journal

Back            WEEK 2
 
WG LatPD            3 x 8            87.5kg (6), 80kg, 72.5kg            
Hammer PD          3 x 8            90kg, 90kg, 80kg
Row machine       3 x 8            60kg, 55kg, 50kg
Cable row            3 x 8            80kg, 80kg, 72.5kg
BB shrugs           3 x 10           90kg, 100kg, 90kg
 
 
Good session.  I think thats a PB on the WG LatPD, definitely a PB on the row machine and I equalled a previous PB on the cable row, but that's when it was my first row not my 2nd.  So my back workout is coming on again.
 
I'm off creatine now purely because I've run out.  But I look like I'm leaning out a bit.  I think I'm eating a bit less at weekends and less junk on an evening.

Before and after cutting pics

Brittas's Journal

Uuuuurgh!!!  Noah woke up just before 5am and didn't fully go back to sleep til my alarm went off at 6.30am!  So i've been up since 4.50am or something.  And I'm up at 4.20am for London tomorrow!
 
So I wasn't expecting a good session but I did ok!
 
Chest + Tri's            WEEK 2
 
Incline smith            3 x 8            95kg, 90kg, 85kg                    nailed 8 reps on all sets
Decline smith           3 x 8            100kg (6), 90kg (7), 80kg
Dips                         3 x 8            BW, +10kg, +10kg
Flies                        3 x 10          16kg for all
Pushdowns             3 x 12          55kg, 60kg, 65kg
 
 
Good session.  Incline felt easy and I wish I'd gone for 100kg.  I LOVE the decline pressing in the smith.  100kg was hard but felt great.  And the pump I got in my lower chest was stunning.  Thing is....... I usually take it easy on my second press, but because I love it I'm going all out on both pressing movements.  I'm expecting good things from this routine and decline smith is here to stay!  When I'm cutting and strength drops a bit, I might make it my main press.  I don't fancy unhooking 110kg + at the minute (which I'm sure I'd do easy if it was my first press).
 
My chest looked great in the changing rooms after.  I know this is just blood rushing to the muscle but decline pressing just seems to make my chest look fuller.  Lets see where I can go with this before I cut.

Before and after cutting pics

Brittas's Journal

What a truely awful session!!!  I feel tired and for some reason not fuelled up.  I went to London and back yesterday so thats to blame for the tiredness.... 4.20am start!  I ate junk all day and didn't have an evening meal at home (ate at the services at 4pm ish) so maybe thats to blame for the weak feeling.
 
Legs            WEEK 2
 
Squats            3 x 15            60kg, 55kg (12), 50kg (12)
Ham curls        3 x 10            65kg for all
Seated calf      3 x 8              90kg for all
Standing calf    3 x 20           30kg for all
 
 
Soooo...... started out well, although I knew it was going to be hard.  I was hungry for a start!  60kg for 15 reps is a new PB which was great, but it drained me.  So I dropped 5kg (which I thought I'd have to) but I couldn't get to 15 reps and I felt faint at 12!!  I racked the bar, dropped 5kg, had a big rest and tried to do my last set.  But I was feeling faint again after 10 reps and just managed to get to 12.  Shocking. 
 
I couldn't face the leg press and didn't even bother to attempt it.  At this stage I'd admitted it was going to be a bad session.  Hams were as per usual (think I'll do some SLDL's next week).  I'd always planned to drop the weight on the seated calf as form was getting sloppy, and these felt great.  Standing calf was gruelling at high reps but I dropped the weight a bit and got through it.
 
I feel shocking and I think next weeks going to be bad.  We go live with a new system at work on Monday so I'm working all day saturday and next week will be crazy.  I'm supposed to be going out on Saturday night but I don't know if I'll make it.
 
The only good thing is, I'm planning on working at home tomorrow.  I've got a load of prep work to do for this system and I get no where when the phone goes.  I won't get a lay in bed, but if I can get on top of the work I'll still train at lunchtime and I might get an hours nap in the afternoon.
 
I need to get through next week and try to get back to normal..... and do some cardio!

Before and after cutting pics

Brittas's Journal

Another poor session.  Lets hope I can get some normality back next week...... although I'll still be busy so I'm not sure.
 
I'm working from home today, but I'm extremely busy.  I went to the gym as normal at lunchtime, but this was badly timed as my phone was going mad and I had to take a few calls in the changing rooms.  This put me off a bit and made me rush through the session.
 
Shoulders + Bi's            WEEK 2
 
Hammer press            4 x 8            95kg, 90kg, 80kg, 70kg
Side raises                  3 x 10         16kg, 14kg, 12kg
 
EZ curls                       3 x 10          30kg (not inc bar), 35kg (8), 35kg (7)
Seated DB curls          3 x 10          10kg for all.
 
 
Few things to note........ I'm in week 2 and I've still not done my shoulder routine starting with the smith press as the smith was busy again.  So I did the hammer press and it felt ok.  I skipped the rear flies because I was in a rush.  Looking back it doesn't look like much shoulder work at all there!!!
 
EZ curls were ok.  I should've gone heavier, but again, I wasn't in the mood.  The DB curls actually felt great and at least I came away feeling as though I'd hit my bi's ok.
 
 
So back to some work now.  I'm planning a little snooze in an hour or so, even if it means I have to do some work tonight when Noahs in bed.  It's not very often I get chance to have a nap on the sofa on my own, so unless my phone rings, I'm going for it!!!

Before and after cutting pics

Brittas's Journal

Just to make a crappy weeks training worse, I'm working all day today and I didn't even give my meals a thought!!!  I suppose I saw it as working a saturday morning (which I do now and again), but this is most likely going to be all day.
 
So I had some whey and oats this morning but I've got nothing with me.  I'm working with a consultant, but I'll make an excuse later and nip out for a double cheese burger or something, then have a big meal when I get home.
 
What an idiot!!  It would've only taken 5 mins to make a tuna sandwich like I normally do.
 
It's going to busy next week, but it should be a normal 5 days working in the office........ just under pressure.  Hopefully I can eat and train as normal.  Then cardio HAS to come back the week after.

Before and after cutting pics

Brittas's Journal

Its hard focusing on training and diet when you are really busy work wise, this has stopped me training in the past. your obviously so into your trining that you will be back in a routine that suits you in no time.

My Journal

I train at lunchtimes so it's not too bad.  I can usually manage to get out and train even if I'm busy.  I think it's the tiredness thats hit me this week.
 
Stress at work + a 800 mile round trip to London with 4.20am start + a 2 year old who wakes up in the night =  a very tired Brittas!!!!
 
I'm just annoyed that I haven't brought any food in today!  Ah well, excuse for a McDonalds later.

Before and after cutting pics

Brittas's Journal

Has to be done! i havent had a Maccy ds for ages and im probably due one. enjoy!

My Journal