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

It's too hot for training at the minute!
 
Legs            WEEK 5
 
Squats            3 x 8            60kg, 65kg, 70kg (4)
Leg Press       3 x 10          100kg, 125kg, 150kg (5)
Ham curl         3 x 12          65kg, 65kg, 65kg (10)
Seated calf     3 x 20          40kg, 45kg, 45kg
 
Feeling much stronger with squatting and although I only got 4 reps out on my heavy set, I feel confident I can progress.  Today I was hot, tired, and feeling a bit sick after eating my 11pm meal at 12pm!
 
I've got lots of stuff going on at work and it's going to mean plenty of 4 day splits, and even some 3 days.  I have to make sure I train to my full potential.  Obviously, things like arms will suffer a bit.  My lifts will drop if I'm tagging them with other body parts, but they should still get worked just the same.  There's no reason that chest, back and legs shoulder suffer as they'll always get trained properly.  Shoulders and arms will have to get crammed in where ever.
 
I'm also going to be fully committed to get back to 3 or 4 cardio sessions a week for the rest of the summer.  Whether it's on a morning or an evening, I have to do more.  I always accepted I'd get a bit fat through the winter but it's July and I already don't like how I look.  I know I keep saying this, but hopefully this hot sticky weather will die down and I can get back on with things.

Before and after cutting pics

Brittas's Journal

Shoulders + Bi's            WEEK 5
 
Smith BNP            3 x 8            35kg (not inc bar), 40kg, 45kg
1 armed DB pres  3 x 8            22kg for all
Side raises            3 x 10        12kg, 14kg, 14kg
 
EZ curls            3 x 8            35kg (not inc bar), 37.5kg, 40kg
DB preacher hammer    2 x 10            12kg, 12kg
 
Good session.  Shoulders was great.  I went too heavy with EZ curls and was only getting 8 reps out.  I'll go heavy for week 6 but then bring the weight back down and get the reps on a different exercise.
 
I've run out of whey so I've switched to a tin of sardines at 4.30pm (which to be honest is a better meal).  I don't really bother with anything pre bed at the minute as my evening meals seem to be quite big.  I'm just missing a PWO shake so I'll get some ordered today and hopefully only be without for a couple of days.
 
Luckily today, just as I came in from the gym, someone came round with left over buffet from a meeting so I had a couple of tuna and egg sarnies on white.  That'll do for a PWO meal today!

Before and after cutting pics

Brittas's Journal

Weekend was ok.  I went out on Saturday night and drank lots of larger and ate lots of junk food (2 trips to Greggs, then a pizza!).  But I didn't eat enough on Sunday so I suppose it wasn't too bad.
 
I managed to get up for cardio this morning.  Good news considering I was still a bit rough from the night out, plus I was up a few times in the night with the little one.  But I'm in London tomorrow so I can now only make Weds morning.  I'm going to attempt some cardio on Thurs and/or Fri night.
 
Back            WEEK 6
 
Lat PD            3 x 8            72.5kg, 80kg, 87.5kg (5)
CG chins         2 x 8            BW (4), BW (4)
DB rows         3 x 8            50kg for all
BB shrugs      3 x 6            130kg for all
Rear flies        2 x 10          12kg, 12kg
 
Good session.  I was a bit concerned that I'd not really progressed much with the Lat PD (not easy when the plates are 7.5kg jumps), so I went heavier.  I've never done 87.5kg before so I've got a new PB there.  Chins suffered because of it, but I don't mind that.
 
130kg is too much for me to shrug.  Reps are down and it just doesn't feel safe for my back.  But seen as it's a new routine next week, I'll drop the weight right down and let the reps go up.  Then work back up.  I've progressed massively with the shrugs so I don't mind hitting a plateau.
 
Next week will see wide grip chinning return, and close grip LatPD.  I enjoyed them both and made some good gains.  I'm not sure which rowing movement to pick (there's so many), but I don't fancy BB rowing.  I thought about cables, but the plate jumps are big again.  There's a free weight machine thing in there which I might have a go at.  I can use the 2.5kg plates to progress that way.
 
London tomorrow.  I predict a bit of a junk fest, but if I can get my cardio in I don't mind too much.  I'm also out at a meeting in the East Midlands on Thursday, but that means I'll be home early and I can go and train at my local gym.  And seen as my wife now works Thursdays, I'll have the house to myself for a couple of hours when I get home!

Before and after cutting pics

Brittas's Journal

Not a great day for eating on my London trip yesterday!  I'd run out of whey, and was up at 4am so didn't feel like eating.  So I had a pint of skimmed milk.  Then about 8am I stopped off for a full english at the services.  There was some sandwiches laid on at the meeting, although I wasn't that hungry so only had 1 or 2.  I stopped on the way home and ate my cottage cheese and oats, plus some chocolate.  Then had a McDonalds once I got home!
 
Luckily, I managed to do some cardio this morning.
 
Chest and Tri's            WEEK 6
 
Flat DB bench            3 x 8            42kg, 46kg (6), 50kg (4)
Incline Smith              3 x 8            55kg (not inc bar), 55kg, 60kg
Dips                           3 x 10           BW for all
Decline flies             2 x 10            14kg, 16kg
Pushdowns             3 x 10            65kg for all
 
An extra rep on the 50's, but I forgot to do my lighter 4th set that I usually do to make up for poor reps.  Inc smith made up for it I think.  Bit worried my tri's didn't get hit very hard today.  I think next week is yet another 4 dayer so I might swap something round to hit them with shoulders or something.
 
 
Spanner in the bulking works!!  As we're not bothering with a holiday this year (after going with my parents in April), I've quite enjoyed the fact that I've got a full year of bulking ahead of me before I cut for next summer.  But now my wife wants to go away at the end of August.  This is about 5 weeks away!
 
So there's no chance I could cut to any decent condition and I'm seriously thinking I might no bother at all and just go away a bit fat!  If I cut again, I could yet again get no where this year.  Plus, we'd be going all inclusive and as I discovered in April, I pigged out and ruined my condition within days!
 
If we book it, I might clean the diet up and add some extra cardio..... maybe shave a few pounds off, but nothing thats going to lose muscle or reduce my lifts.  It's not as if I'm fat, just not in condition.  But I'm enjoying the BIG feeling at the minute.  Then I can bulk all winter and do a serious cut next spring........... which I would do whether we went on holiday or not.
 
Decisions, decisions..........
 
 
 
Another day out with work tomorrow and chance to get fatter!

Before and after cutting pics

Brittas's Journal

A funny old day as I've been down to the Midlands for a meeting.
 
I decided not to bother taking any food and had an extra big breakfast to make up for it.  5 eggs, 4 toast.  There was a buffet supplied at the meeting, but it was sandwiches and not much filling.  I drove home after the meeting to my local gym and trained legs.
 
Legs            WEEK 6
 
Leg press            3 x 10            75kg for all
Squats                3 x 10             40kg, 50kg, 50kg
Ham curl               3 x 12            65kg, 65kg, 65kg (10)
Seated calf           3 x 20            45kg for all
 
The squat rack was busy so I had to leg press first.  The leg press at this gym is totally different to my usual gym and 75kg felt like 150kg!  I thought I'd use the weight to warm up with but it was so heavy I just got into my sets.
 
So I had to squat as my second exercise.  I dropped the weight quite a bit, but it actually felt really good.  I can kinda see why people pre-exhaust muscles now.  I think if I got my head round it, I could have upped the weight every set and got to my usual weight. 
 
I got home and my legs were shaking like mad so I must have done something right.  Made a nice change.  As it's now week 6, I'm very tempted to do the legs session this way round.  Because I'm not going as heavy on squats, it didn't feel as risky as usual, but I still got a lot out of it.  I might do this for 6 weeks then come back to heavy squatting as the first exercise 6 weeks later.

Before and after cutting pics

Brittas's Journal

Personally, I'd do a strict 5 week keto diet and try cut some of the timber you have put on recently, then get back to adding muscle when you come home.

I suspect you'd feel more comfortable on holiday in August wearing just your speedo's if you have at least taken off a few lbs of weight from your frame before you go, and as you say you're going all inclusive so if you don't diet beforehand it could be kaftan time on the beach for Mr Brittas by the end of your holiday..

darnay


Personally, I'd do a strict 5 week keto diet and try cut some of the timber you have put on recently, then get back to adding muscle when you come home.

I suspect you'd feel more comfortable on holiday in August wearing just your speedo's if you have at least taken off a few lbs of weight from your frame before you go, and as you say you're going all inclusive so if you don't diet beforehand it could be kaftan time on the beach for Mr Brittas by the end of your holiday..

Hmmm, some good points mate, but I just don't want to mess up this bulk.  This will be the longest amount of time I've ever committed to a bulk and I want to finally get a bit more size on me.
We'll see..... I'm not even sure we're going for it at the minute.  Finances might not be as good as we first thought.  For now, it's bulking all the way until we definitely book something!
 
As for the all inclusive....... my diet isn't too clean at the minute and I'm eating 6 times a day.  So I'd probly eat less than my bulking diet on holiday.  But after a 2000 calorie a day, no carb cut........ the water/fat piles back on when you start pigging out!

Before and after cutting pics

Brittas's Journal

Shoulders + Bi's            WEEK 6
 
Smith BHP            3 x 8            40kg (not inc bar), 45kg, 50kg
1 armed DB P       3 x 8            22kg for all
Side raises           3 x 10          14kg for all
 
EZ curls                3 x 10          30kg (not inc bar), 35kg, 40kg (6)
DB preacher hammer         2 x 10        12kg, 12kg
 
 
Another good session.  I don't seem to have a bad one lately!  I started light on EZ curls but the weight still seemed very heavy.  Maybe it's because I'm used to training them fresh.
 
I'm looking forward to a routine change on Monday.  Some new challenges and starting with lighter weights before I build back up.  My joints are feeling all this heavy work.
 
I've now officially got that bulky feeling.  Creatine is giving me big pumps!

Before and after cutting pics

Brittas's Journal

time for a photo opportunity methinks from Mr Brittas, lets see what damage has been done to the cutmeisters physique!

darnay


time for a photo opportunity methinks from Mr Brittas, lets see what damage has been done to the cutmeisters physique!

Actually, I was planning on taking some shots after 12 weeks of bulking and I've just passed week 13.  Might take some tonight.
 
The mid section isn't a pretty sight, but I look a bit bigger.  I'll see if I get time tonight.

Before and after cutting pics

Brittas's Journal

Ok time for some bulking pictures.
 
I took these last night.  It's now 13 weeks since I came back from holiday and started bulking.  I weighed in ar 13st 5lbs this morning, which is going up a bit too fast now if I'm honest and thats why they belly doesn't look so good.  I can live with this condition but I don't want to get any worse.
 


 

 
 
Bad points..... the belly.  If I was in December I wouldn't really care, knowing I was only a few months away from a cut.  But it's July and it's going to almost a year til I cut again.  I must clean things up and do more cardio!
 
Good points..... everything looks bigger.  Especially my back.  I've done a comparision to some pics I took in December and some more I took in Feb before I cut and I'm definitely bigger.  Back and shoulders stand out the most.  Chest isn't as big as it's been, but it's on the way and growing every week.  Arms are always a let down for me, but they're slowly coming along.
 
I know there's no leg shots but thats because they're crap!  But I am working on them big style now and they're growing before my eyes.

Before and after cutting pics

Brittas's Journal

Back looks good mister, and to be honest ya chest and top abs are good too. It looks like the majority of the fat has settled in the place it ALWAYS goes on first in men, on ya love handles...

Nothing that a few weeks of increased cardio and strict dieting wouldn't correct..

If you do go away in August just don't wear Speedos!

Yep, stomach is still flat and I can still see abs sometimes, but the love handles are growing.
 
I think it's time to clean things up a bit....... holiday or no holiday.  Don't want to be getting in a mess over the winter.  Going to aim for at least 3 cardio sessions a week, possibly 4.  And drop carbs from my evening meal, plus skip the junk til the weekend.

Before and after cutting pics

Brittas's Journal

Man, I ate a lot of food over the weekend.  I don't think I was in any danger of not eating enough protein this weekend........ but I had plenty of everything else.
 
Back            WEEK 1
 
WG chins            3 x 8            BW for all (8, 6, 6)
CG latP               2 x 8            72.5kg, 80kg
T bar Machine     3 x 8            25kg, 35kg, 45kg
BB shrugs           3 x 10          100kg for all
Rear flies            2 x 10          12kg for both
 
I thought the chins would be easy after the break and the development on the LatPD but I found them quite hard.  I'm sure the technique will come back.  The main thing was, when I got into position to do them in front of the mirror, my lats looked much bigger than when I last did them 6/7 weeks ago.  So I'm just wondering how much that is down to doing LatPD's?
 
Everything else was good and it was a nice break to go a bit lighter as I'm finding my feet on new exercises.  I was going to train calves twice a week and do them today, but I might stick them in with the chest tomorrow and Shoulders on Friday.  Maybe do my bi's on the end of the legs and tri's with shoulders.
 
Diet is getting cleaned up and I'm yet again making an attempt to get cardio done...... even though I laid in today.  I'm even tempted to do a 2 week mini cut, just to make myself feel better.

Before and after cutting pics

Brittas's Journal

Cardio this morning.  I'm going to extend it by 10 mins I think, just to try and get some fat off.
 
Chest + calves            WEEK 1
 
Flat BB bench            3 x 8            80kg, 85kg, 90kg
Inc DB bench             3 x 8            34kg, 38kg, 42kg
Dec BB bench            3 x 10          60kg, 65kg, 70kg
Inc flies                     3 x 10          14kg, 16kg, 18kg
Seated calves            3 x 20          40kg, 42.5kg, 45kg
 
Nice to have a new routine here.  80 and 85kg felt easy.  I failed on the 7th rep with 90kg but I'll hit 95 next week, my previous PB, and get to 100kg in 2 or 3 weeks easy.
 
Inc DBs felt great too.  I won't have much room to progress here, but it'd be nice to use the 46's.  And I'll gradually start on heavier weights so it might be 3 sets of 42's eventually.
 
I've decided to leave dips for triceps day and stick some light decline bench in there.  Nice and light, always hitting 10 reps.  I'll see how it goes.  If I'm wiped out some days I'll miss it, or just do 2 sets. 
 
I did my calves and I'll see how it goes, training them twice a week.

Before and after cutting pics

Brittas's Journal

What sort of diet plan are you following for your bulk? you keeping your protein high and carbs low?

ddp08


What sort of diet plan are you following for your bulk? you keeping your protein high and carbs low?

That's the plan yeah.  About 200g's of protein, 150g's carbs which stop after my 2pm meal, then about 70g of fat.  But that lasted a few weeks before carbs were creeping into the evening meal and junk all over the place!
 
I'm trying to get back to that plan to either drop a little bit of fat, or at least slow the fat gain down.
 
Muscle and strength gains are great, but I have to slow the fat gain down.

Before and after cutting pics

Brittas's Journal

Feels like I've been in a constant rush so far today.  I had a meeting this morning as soon as I got in so I planned on getting up 10 - 15 mins early so I could get there early and prepare.  I only managed to get up 5 mins early so I had to cut my cardio down.  I shortened the route slightly and did about 25 mins.
 
Then the meeting ran til 12.30pm so I had to eat, wait 30 mins then rush to the gym.  Rush the session because I was due back at work!  Arrgh!
 
Legs and Bi's            WEEK 1
 
Leg Press            3 x 8            100kg, 125kg, 150kg
Squats                 3 x 8            50kg, 60kg, 65kg
Ham curl              3 x 10          65kg for all
 
Alt DB curls           3 x 10        16kg, 18kg, 20kg
BB curl                2 x 10          25kg, 30kg
 
So apart from rushing and not really being fully fuelled it was a decent session.  I don't know what it is, but I like squatting after the leg press.  Maybe my legs feel warmed up.  I'm hoping I can push back up to my usual weights, but have it as the 2nd exercise.  Ham curls were down on reps but I felt a bit burnt out on them.
 
Bi's felt good.  It'll be nice to do them when I'm not as rushed and maybe even on their own day if I can get back to 5 days.
 
London and back tomorrow.  Happy days.

Before and after cutting pics

Brittas's Journal

Well the London trip turned into the biggest junk fest ever!  For some reason I didn't bother to prep any food and only took a shake.  I had a shake at 5.30am when I set off, then stopped about 9am for a McDonalds breakfast.... overed far too much!  I had a shake about 2pm, then stopped for a KFC on the way home.  But the problem was, I forgot we'd plan to go round to my parent's house for a chinese!  I wasn't even hungry so I shared some chicken and black bean sauce with my wife.  Totally stuffed on crap!
 
Shoulders + Tri's            WEEK 1
 
Hammer press            3 x 8            70kg, 75kg, 80kg
DB press                     3 x 10          22kg, 24kg, 24kg
Side raises                 3 x 10            12kg for all
 
Dips                        3 x 10                BW for all
CGBP                        3 x 8                40kg (not inc bar) for all
 
 
Well I opted for the hammer press as I enjoy it, it's risk free and it's good for progression (can add small plates).  I then did the seated DB press and kept it very strict.  Totally upright bench and brought the DB's right down.  Felt great.
 
Tri's wasn't so good.  Dunno why, just wasn't feeling it.  Ah well.

Before and after cutting pics

Brittas's Journal

McDonalds for breakfast, ha ha, nice one!!

Just read p13 there, why no deadlifts and what time of cardio are you doing, is it outdoor jogging??

Impressive back photo there, you havent much of a gut, in reality its probably just in your head.

Great work overall.

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shane278


McDonalds for breakfast, ha ha, nice one!!

Just read p13 there, why no deadlifts and what time of cardio are you doing, is it outdoor jogging??

Impressive back photo there, you havent much of a gut, in reality its probably just in your head.

Great work overall.

Hi mate,
 
I usually treat myself to a full english in the services when I travel down to London with work, but it was McDonalds this week!  It's easy done when it's all going on the company exenses!
 
Reasons for not deadlifting.........  I didn't do them for many years, them tried them for a few months, but didn't really get on with them.  I prefer to put all my effort into Lat Pulldown and Chins to get the back width I need.  A few tweaks in my back put me off too.
 
I go for a VERY light jog outdoors at 6am for about 35 mins at the minute.  I used to do cardio in the gym before work, but I'm enjoying doing it outdoors while the weathers nice.  Plus it means I can make a nice breakfast at home.
 
I'm not really fat, but compared to how I was a few months ago when I cut, I feel it.  I just have to be careful because I won't be doing a full blown cut again til next spring and I don't want things to get out of control.

Before and after cutting pics

Brittas's Journal

I followed that cutting journal when it resurfaced in the general section, it was very inspirational reading considering your job and family commitments.

Have you an ideal weight you'd like to bulk up to before you cut again?

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Thanks mate.
 
I've not got a weight in mind.  I just want to add some muscle, without getting too fat, and hopefully look a bit more like a body builder when I cut next summer.
 
The mens health cover model look is my goal I suppose.

Before and after cutting pics

Brittas's Journal

No cardio this morning, after an extremely tiring weekend!  I'm in London on Weds so that only leaves tomorrow.  I'm tempted to skip this week altogether, but I really ought to go for a run just to keep fitness up more than anything else.  I'm slowly accepting that I'm not going to get much cardio done til I'm cutting again.  If I can't get up and do it while the weathers nice..... I've not got a prayer when it starts getting cold.
 
I really do need to find a way of getting a couple of evening sessions in.
 
Back            WEEK 2
 
WG Chins            3 x 8            BW for all, all 8 reps done!
T bar machine     3 x 8            35kg, 45kg, 50kg
CG LatP               2 x 8            72.5kg, 80kg
BB shrugs            3 x 10         105kg for all
Rear flies             2 x 10            12kg for both
 
 
Good session.  I nailed the chins this week.  Good form and somehow found a way to squeeze reps out (i usually go up or fail).  Felt great.  I need to start a bit heavier on the rows next week, but I should have my weight nailed then, and slowly creep up over the 50kg mark.  I'm not feeling the shrugs at the minute and even tho I'm mid routine, I might switch to DB's for a while.  I've always used the BB so maybe it's time for a change here.
 
Felt small this weekend......... then trained today and felt big.  Can't win!

Before and after cutting pics

Brittas's Journal

No cardio this morning, so none this week!
 
I'm in London tomorrow and I suddenly realised I have a big meeting on Thursday which may mean I won't get to the gym on Thursday either.  Now, I might have chance to squeeze a very quick session in on Saturday.  So baring that in mind, I thought I'd better include my Tri's in todays chest session leaving the saturday session to just shoulders (20 mins session hopefully).
 
Chest + Tri's            WEEK 2
 
Flat BB bench            3 x 8            85kg, 90kg, 95kg
Inc DB bench             3 x 8            38kg for all
Dec BB bench            3 x 10          60kg, 65kg, 70kg
 
Dips                          3 x 10            BW for all
Pushdowns              3 x 10            55kg, 60kg, 65kg
 
Seated calf                3 x 20            42.5kg, 45kg, 47.5kg
 
 
Flat bench was great.  Back to my previous best so time to hit the 100kg bench next week.  Inc was poor.  I did start heavier, but i was tired from the flat and I didn't use the 42's like last week.  Still, thats not the important one.  Decline is great for the pump.  I missed the flies out to ensure I hit the tri's hard (don't feel like I've been hitting them when I train them with the chest), and it worked.  I also got the calves in, so it was quite a crammed session.
 
London tomorrow.............. must avoid excessive junk!

Before and after cutting pics

Brittas's Journal

I had a meeting running all morning and I thought it would wreck my gym plans for today.  I had to eat my pre-gym meal at 10am.  But I got to the gym for 1pm and had the best session ever!
 
Legs + Bi's            WEEK 2
 
Leg press            3 x 10            120kg, 140kg, 160kg
Squats                 3 x 8              50kg, 55kg, 60kg (6)
Ham curls             3 x 10            65kg for all
 
DB curls                3 x 10            18kg, 20kg, 22kg (7)
BB curls                2 x 10            25kg, 30kg
 
 
This method of leg pressing first is really working out.  The leg press felt great and my legs were on fire.  But squatting then feels really comfortable, cos I'm warmed up.  And I'm slowly creeping back up to my previous best squat so hopefully it's making me stronger.
 
DB curls were awsome.  I had a nice rest talking to someone before I started my bi's and it helped a lot.
 
 
I forgot to mention the junk yesterday (i like listing it!)
 
5am - whey shake
9am - full english
12pm - whey shake
4pm - ham and cheese sandwich + crisps + muffin (shocking!)
7pm - chilli with a bit of rice
 
Not too bad actually.

Before and after cutting pics

Brittas's Journal

Shoulders            WEEK 2
 
Hammer press            3 x 8            75kg, 80kg, 85kg (new PB)
DB press                    3 x 10          22kg for all
Side raises                3 x 10            12kg for all
 
Seated calf                3 x 20            42.5kg, 45kg, 47.5kg
 
 
Hammer press was good.  85kg actually felt easy.  I used a lighter weight on the DB's today but I don't want the reps to drop on the this exercise.

Before and after cutting pics

Brittas's Journal

I actually don't think I ate enough this weekend.  And oddly enough, I weighed myself on Saturday morning as usual, and I lost 3 pounds last week.  Not sure why?  Lets hope it was some fat and not muscle.  I didn't do any cardio at all last week.  13 st 3lbs  this week.
 
Speaking of cardio....... none this morning.  But seen as I was up 8 times in the night with Noah, I think I've got a good enough excuse.  I'm going to invest in a skipping rope and use it to do some HIIT on a night.
 
Back            WEEK 3
 
WG chins            3 x 8            BW for all (8, 6, 6)
CG latP               2 x 8            80kg, 87.5kg
T Machine           3 x 8            45kg, 50kg, 55kg
DB shrugs           3 x 10          42kg (DBs) for all
Rear flies            2 x 10          12kg for both
Calves                3 x 20          45kg, 47.5kg, 50kg   
 
Great session.  I just don't seem to be plateauing at all, and I've been bulking for 3 months now.  WG chins were rubbish because the normal station was busy and the alternative one is crap.  The squat rack was busy so I decided to use the DB's for shrugs.  Made a nice change and I'll stick to this for a while.  Calves are going up every week now and feel good. 
 
The pumps I'm getting at the minute are crazy.  A guy I've got talking to at the gym asked me if I was taking anything last week!

Before and after cutting pics

Brittas's Journal

Bad night, no cardio.  I'm so tired at the minute I can't see how I'll ever do morning cardio again.  I'm sure I will next week.  I need another run at it through August before the summer is well and truely over.
 
Chest + Tri's            WEEK 3
 
Flat BB bench            3 x 8            90kg, 95kg, 100kg (6)            new PB!
Inc DB bench             3 x 8            34kg, 38kg (6), 38kg (6)
Dips                           3 x 8            BW for all
Cables                      2 x 15           30kg for all
Pushdowns                3 x 10          55kg, 60kg, 65kg
 
 
I'm over the moon with the 100kg press for 6 reps!  One thing that helped a lot was, I got talking to someone before my last set so I had a big rest.  I'm guessing it might have been more like 3 or 4 reps if not.
 
But...... I got a pain in my left pec early on in the exercise and it bothered me all the way through.  Inc DB's didn't feel nice at all, so I ditched the Decline press in favour of the X overs to get a pump.  I've pulled something in there.  I just hope it goes away before next week.  If I get this again next week then I'm afraid it's time to drop the weight and go for sets of 10 or something for a few weeks.  Still........ very happy with 100kg!
 
Tri's didn't feel like they got worked much though, but you can't win em all.

Before and after cutting pics

Brittas's Journal

brittas


Bad night, no cardio.  I'm so tired at the minute I can't see how I'll ever do morning cardio again.  I'm sure I will next week.  I need another run at it through August before the summer is well and truely over.

Its the same as anything mate, as soon as you fall out of routine its hard to pick it back up. You just got to set your alarm and pop yaself out of bed. This is what I do now and once im up, im fine. Its just getting up is the problem....

Chamber

brittas


Bad night, no cardio.  I'm so tired at the minute I can't see how I'll ever do morning cardio again.  I'm sure I will next week.  I need another run at it through August before the summer is well and truely over.

Its the same as anything mate, as soon as you fall out of routine its hard to pick it back up. You just got to set your alarm and pop yaself out of bed. This is what I do now and once im up, im fine. Its just getting up is the problem....

When I'm cutting I'm dedicated to the cardio..... but it's just hard work when you know you don't really need to do it!  I just don't want to get too fat so I'd like to keep it in.
 
But when the little ones woke up crying at 5am (for the 4th time!) and my alarm is due to go off at 5.30am......... I just know I'm going to snooze til 6.30am! 

Before and after cutting pics

Brittas's Journal

Ha ha - Yeah fair enough, I can imagine its pretty hard to get up then.

The other option is to go for a run when ya put the little un to be. But I bet the Missus kicks off cos thats 'her' time.....lol

Chamber


Ha ha - Yeah fair enough, I can imagine its pretty hard to get up then.

The other option is to go for a run when ya put the little un to be. But I bet the Missus kicks off cos thats 'her' time.....lol

Ha, you're right there! 
 
I need to do something on an evening, cos I can't do Thurs and Fri mornings anyway now (the Mrs works these 2 days and I need to around to get the little un up). 
 
I'm actually thinking about buying a skipping rope and using it to do some HIIT.  I can go out and jog/HIIT now, but once it starts getting dark on a night, I might be better off skipping in the garage or back garden.

Before and after cutting pics

Brittas's Journal

I've decided........ we have no social events this weekend and possible a child free night on Saturday so I should catch some sleep up.  Then it's back to morning cardio whenever possible!
 
Legs + Bi's            WEEK 3
 
Leg press            3 x 10            140kg, 160kg, 180kg (8)
Squats                3 x 8               55kg, 60kg, 65kg (6)
Ham curl               3 x 10            65kg for all
 
DB curls               3 x 10            20kg, 22kg, 24kg (6)
BB curls                2 x 10            30kg for both
 
 
Leg press was great.  Very heavy and still got the reps out.  200kg next week will be fun!  Squats suffered a bit on reps but I still upped the weight.
 
DB curls were great, but the 24's were a bit too heavy, even after a long rest.  I may have hit a sticking point there for a week or 2.  Not a problem as I've never even been near the 24's on a bicep exercise before.

Before and after cutting pics

Brittas's Journal

Great strength on the leg press, the squats cant of been easy after shifting that weight.

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shane278


Great strength on the leg press, the squats cant of been easy after shifting that weight.

I've got crap legs and I'm crap at squatting but I seem to able to leg press a fair bit.  Think it's my long legs!!  Hopefully, this will make them grow.
 
It's funny though, because I nipped into my local gym the other week and I can only press half that weight on their leg press.  Obviously, they all work differently.

Before and after cutting pics

Brittas's Journal

As always London was junk fuelled.  McDonalds breakfast, Greggs on the way home...... including doughnut!  Nothing too bad I suppose.  The diet does need some attention again.  I'm eating some big ass evening meals and feeling truely stuffed sometimes.  The wife seems to have relaxed with her health kick which doesn't help.
 
I'm buying a skipping rope this weekend for some evening HIIT!
 
Shoulders            WEEK 3
 
Hammer press            3 x 8            80kg, 85kg, 90kg (6)    new all time PB
DB press                     3 x 8            22kg for all
Side raises                 3 x 10            12kg for all
Seated calf                 3 x 20            45kg, 47.5kg, 50kg
 
 
Hammer press was good and it's nice to be breaking some records again.  Not sure how I'll progress going forward because all 3 sets felt heavy!  This tweak I had in my chest on Tues reared it's head again today.  I hope it goes away.  I'm in London on Tues, so I won't train chest til Weds.  Thats 4 days rest, and I'm only training back on Monday.  If it hurts during the warm ups, it's a ligher/high rep session.  It's still getting worked either way.
 
I'm in London 2 days next week.  I'm staying in a hotel on Friday night with a gym (hopefully).  So I could do the usual 4 day split and do shoudlers in the hotel.  but this is risky..... if it doesn't happen for whatever reason I've missed my shoulders out altogether that week.  And there's no time to catch up!  I'll give it some thought.  I may have to stick bi's in with back and shoulders with legs.  Not nice but it'll get the job done.  Calves might only get done once next week and abs will get missed.

Before and after cutting pics

Brittas's Journal

I've not had the best weekend.  I don't know what it was, but whenever I looked in the mirror I felt small and fat!  I've not ate well at all, and we ended up going out drinking all Sunday afternoon!  So i'm hungover today and yet again didn't do any cardio.  This week is going to be allover the place with 2 trips to London too.
 
I'm going to do a 3 day split this week.  If I get in the hotel gym on Friday night I'll either do cardio, or do Monday's back session so I can do a 5 day split next week.  It's not worth the risk of missing body parts out.
 
Back + Bi's            WEEK 4
 
WG chins            3 x 8            BW for all (8, 7, 6)
CG LatPD            2 x 8            80kg, 87.5kg
T Machine row    3 x 8            50kg, 55kg, 55kg
DB shrugs           3 x 8            46kg for all
 
DB curls              3 x 10           16kg, 18kg, 20kg (8)
 
 
WG chins are going downhill!  I can't wait to get back to LatPD's again.  I suppose I'm quite a bit heavier than when I last did them so they will be hard.  But I think I've gone off them a bit and I'm subconciously not trying.  I've not trained my bi's with the back for a while, plus my reps were dropping last week, so I reset the weight down a bit.  It felt good.  I was going to a BB curl but I was knackered and felt like they'd been worked.
 
This work will be hard with the London trips tomorrow and Friday so I'm just glad I'm managing to train.
 
I have managed to take a step forward in fixing the cardio problem......... I've just been out and bought a skipping rope from Argos!  So lets see if I can skip tonight.  I'm hoping to do somee HIIT with it on an evening, out on my decking (or in the garage if it's raining).  I'll try and do it on the days when I don't make morning cardio.  If I ever get back to regular morning cardio, I'll do it a couple of times a week.  If I can get into it, it'll be a good weapon for cutting I reckon.

Before and after cutting pics

Brittas's Journal

London = full english + KFC!  Those bright lights at the services are just too tempting!!  The worst bit is, I get home and the wife wants our evening meal but I'm not even hungry.  I could happily have a shake at 9pm and call it done!
 
I'm there on Friday and Saturday, then back again Monday.  I'll have a sandwich or something on the way back both times.  No need for the KFC at all!
 
There's been no morning cardio this week.  Is this my 2nd week with no cardio or my 3rd?  I've lost track now.  3rd I think.  And I'm away Monday leaving Tues and weds next week, but Monday will be a 4am start so I'm going to be dead all week!  After next week, I'm back on with it 3 days a week for the remainder of the summer.
 
On a positive cardio note.......... I had a go at skipping on Monday night.  God it's hard work.  Both the cardio side of it, but more so the skill element.  I'm going to have a few random sessions to learn how to do it this week, then structure a bit more.  If I can hit 3 morning cardio sessions I'll do this on the 2 nights I don't run, and possibly once on a weekend.  When ever I miss a morning cardio run, I'll stick this in on a night. 
 
Obviously London trips make things difficult.  Last night was hard.  I planned on doing some, but didn't get home til 7pm, didn't eat til 8.30pm and was still feeling full at 9.30pm so I didn't bother.
 
Hopefully this will help as I'm feeling a bit fat again and it's hitting my face a bit.  I'm sure I'll get bored of skipping, but I'm looking forward to the newness of it all, making me want to do more!  I had that small feeling again today, but I got in the gym and pumped up like crazy!  Maybe it's the extra fat hiding the muscle!!
 
Chest + Tri's            WEEK 4
 
Flat BB bench            3 x 8            95kg (6), 100kg (4), 105kg (3), 80kg (10)
Inc DB bench             3 x 8            34kg for all
Dips                           3 x 8             BW for all
Cable x overs           3 x 10           30kg, 30kg, 27.5kg
Rope pushdowns      3 x 10          50kg for all
Seated calf               3 x 20           47.5kg, 50kg, 52.5kg
 
 
Mixed feelings today........ mostly positive!  First of all I hit 100kg again, then went on to do 105kg!  Amazing for me.  But.... the reps were shocking right from the first set.  So I stuck an 80kg set in at the end to get some reps.  I'm keen to chase the weight, but I think higher reps are better for me and today was just too low.  So next week I reset back to 90kg, 95kg and 100kg and try to get better reps out.  Nice to know I can lift that heavy though.
 
Inc DB's suffer every week!  The more I lift on the flat, the less I lift on the incline!  But I suppose that doesnt matter.  Dips were good, cable x over felt amazing.  I used a different cable setup and it's much more comfortable.  I'll be doing these for a few weeks I think.
 
I may have hit a limit on the calves as I went up today and struggled big time.  Had to break the last set into 3!
 
So tomorrow is legs and shoulders.  Not a nice thought but now I've moved calves away, it's only 3 exercises.  If I'm dead I'll only do 2 shoulder exercises.  If not, 3.  I'll take my gym gear to the hotel on Friday and if I finish work early enough, and the equipment there is ok, I'll do Monday's back session.  I don't think I'll be able to train next Thursday (all day meeting) so I may need to do this.  If not, it's another 3 day split.
 
After next week, all this crazy travelling should die down and I'm HOPING to get some 5 day splits back again.
 
 

Before and after cutting pics

Brittas's Journal

I had a 20 minute skipping session last night.  I was much better at it this time around.  I reckon I'll have another session or 2 practising it, then start timing the rounds.
 
Legs + Shoulders            WEEK 4
 
Leg press            3 x 10            160kg, 180kg (8), 200kg (6)
Ham curl              3 x 10             65kg for all
Leg ext                3 x 10            70kg, 80kg, 87.5kg
 
Hammer press     3 x 8               85kg, 90kg, 95kg (5)
DB press              2 x 10             20kg, 20kg
Side raises           2 x 10             12kg, 12kg
 
 
I don't feel like I did the legs justice today.  The weight I shifted on the leg press was great, but it's getting heavy and reps dropped.  I'll stick to this weight next week.  I want 3 sets of 10.   Then I couldn't get on anything to squat!!!  Squat rack, power rack and smith were all taken.  So I got my ham curls done and had to stick some leg ext in.  At least I left something in the tank for the shoulders I suppose.
 
I really thought I'd struggle with my shoulders today.  I was tired from the legs, plus I trained chest + tri's yesterday so shoulders should have suffered.  But I convinced myself to still put the weight up and I did ok.  Reps were poor on the last set but it's still a great improvement.  15kg over my old PB which I was stuck on for years.  And thats all in 4 weeks!  I'll stick to the weight again til the reps go up.
 
London for the weekend with work now.  We're moving offices so I'm going to on the go for 2 days.  I'm going to stick my tub of whey in the boot then I can have a shake if I'm struggling for food.  I really want to try and train my back tomorrow night and it means I can get the remaining 3 sessions in next week.  Otherwise it's another 3 day split next week and I'm not keen!

Before and after cutting pics

Brittas's Journal