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

44 mins cardio this morning.  I ran the same route as Wednesday but obviously went a little quicker!  The day off did me the world of good, and although my legs were sore, I had tons of energy.  Its a shame my day off will be Friday's normally.  In fact, I enjoyed it a lot this morning.
 
Arms            WEEK 4
 
DB curls            3 x 10            18kg, 20kg, 22kg (8)
EZ preacher      3 x 12            10kg (not inc bar), 15kg, 20kg (8)
 
Dips                3 x 10                BW for all
Skulls              3 x 10              20kg (12), 30kg, 30kg (8)
 
Standing calf        4 x 8            70kg, 75kg, 80kg, 87.5kg
 
Good session.  Felt nice and pumped after working everything.  I actually feel bigger this week, although sadly not much leaner.
 
And my diet has been spot on so far.  Dreading the weekend!

Before and after cutting pics

Brittas's Journal

Hi brittas just wondering when you did your cut, how much cardio were you doing? just curious as ive got 8 weeks untill my holiday and i am aiming to lose a stone. you seem to no your stuff about cutting so thought id get some advice? cheers

Hi mate,
 
The last 2 cuts I've done, I built upto 60 mins SSCV.  Fasted, first thing in the morning.  I aim for 5 mornings a week (workdays), but work commitments often cut that down to 4 most weeks.
 
I did an 8 week cut in April and stuck an extra 30 mins SSCV in on an evening when I could, for the last 2 weeks.  Not sure if it helped or not.
 
I'd recomend 45 mins minimum, 5 days a week for anyone, and build upto 60 if you need to. 

Before and after cutting pics

Brittas's Journal

Yeah that sound like a gud plan, did you do any hiit running? i was thinking of doing this after ive done weights. Im gonna try and do cardio as much as i can. How was your strength on your lifts? did you manage to keep it and gain some new muscle?

When I cut, I general drop all carbs apart from a weekly refeed.  It's brutal but it works for me.  So strength does drop a bit as times goes by.
 
When I cut next year I'll keep some carbs in and see if that helps.
 
As for HIIT, I've never really used it.  I was advised against it when not eating carbs as it can burn some muscle.  Not many people seem to use it for cutting when you read through the journals.

Before and after cutting pics

Brittas's Journal

was it a keto diet you followed? think i might try that half way through my cut if things arnt working. Ive tryed it before and it is brutal! lol.

Yeah mate a keto diet.  It has it's up's and down's.  Some of the food can be very nice, due to allowing lots of fat in your diet.  Cheese, peanut butter, mayonaise.... but living without carbs can be hard.  The weekley carb ups are heaven though.  In fact, I cheated like mad on my Sunday carbs up, eating a whole load of junk and still lost 2lb a week.
 
The down side is, as soon as you re-introduce carbs you gain some water back and ruin it a bit.  I did an 8 week cut for a holiday in April.  The weeks holiday was all inclusive and I went nuts!!!  Ruined my condition within days!
 
My plans for my cut next spring are to try and leave carbs in there, and drop them towards the end when things slow down.

Before and after cutting pics

Brittas's Journal

Sounds like a good plan, thats what ill try and do when things slow down. Ive started a journal up myself to keep me motivated during this cut. Going to start doing them early morning cardio sesh's before work if i can! lol.

It's hard work first thing on a morning mate, but worth it.
 
I'm doing my cardio outdoors at the minute (brisk walk/light jog), but not sure how thats gonna work out as the weather gets worse.  I'm already out running running in the dark which is wierd!

Before and after cutting pics

Brittas's Journal

Well the weekend diet wasn't great.  It could have been worse, but still not great.  I kept saturday carb free, but a lot crept in on Sunday.
 
45 mins of cardio this morning.
 
Back            WEEK 5
 
Lat PD                    3 x 10            72.5kg, 80kg (8), 80kg (7)
Cable rows             3 x 8             72.5kg, 72.5kg, 80kg
Hammer PD            3 x 10            60kg, 70kg, 70kg
BB shrugs               3 x 8             110kg for all
 
Felt good today, but I suppose thats all the carbs flooding back in my body.
 
I can tell if this diet has been worth doing or not, but for 2 weeks it won't hurt.  I certainly will a bit leaner and less bloated.  But I suppose that could all be undone within a week.

Before and after cutting pics

Brittas's Journal

44 mins cardio this morning.  I'm starting to run a bit quicker which is good for fitness but I don't want to burn any muscle.
 
Diet's spot on.  I maybe over ate a little last night.  I made a chicken curry and the wife barely touched the meat so I had tons of chicken!  I've had a consultant working with me in the office today, so rather then stinking the place out with my tuna (it seems to smell more when its not in a pitta), I've just brought my quark and a shake for later on.  I think I'll regret this as I'm starving already!!
 
Chest            WEEK 5
 
Flat DB press            3 x 8            38kg, 42kg, 46kg (4)        bad!  strength is dropping here!
Incline Smith             3 x 8            70kg, 75kg, 80kg
Cable x overs           3 x 10          25kg, 30kg, 35kg
Seated calf                3 x 25         35kg, 37.5kg, 40kg
 
Not sure what is going on with my DB pressing.  I know I'm cutting but that was crap!  In 2 weeks my new chest routine will consist of heavy incline pressing followed by decline pressing.  I'll leave the flat along for 6 weeks then come back and try and hit some PBs again.
 
 
I'm soooo tempted to go out and get a double cheese burger from McDonalds........ minus the bun of course!

Before and after cutting pics

Brittas's Journal

43 minutes cardio this morning.  Seem to be getting slightly quicker!
 
Diet slipped a bit last night.  No carbs but I had a kebab!  I meant to just have chicken but I ate a load of donner meat.  I'm guessing I blew my calorie deficit for the day!
 
Legs            WEEK 5
 
Squats            3 x 8            60kg, 60kg (7), 60kg (7)            Felt soooo heavy!
SLDL               3 x 10          50kg, 55kg, 60kg
Leg ext            3 x 10         80kg, 87.5kg, 95kg (8)
 
 
I just can't budge on the squats.  I was lifting 10kg more 2 weeks ago!  I can only blame all the running combined with no carbs.  I'm praying it starts to go up once I eat normal again next week.
 
I'm also seriously considering making my morning cardio a brisk walk all the way.  The running is tiring my legs out, I'm potentially burning muscle as I do get out of breath a bit, and my knees and shins are starting to suffer.  I know I'll burn less calories.... thats not a big issue though.  But I do worry about all the downhill parts being too easy.  I can force myself to walk fast on the flat and up hills are easy, but downhills will be hard to get the heart rate up.

Before and after cutting pics

Brittas's Journal

No cardio this morning.  I've said this before I think, but my wife only works Thurs + Fri.  She gets up about 6am and I need to be around incase the little one wakes up early while she's getting ready, then help to get him ready.  So I can't really do cardio on these days.  I did plan on getting up at 5am this morning to go for a run before she got up.......... the alarm went off at 5am and I realised how silly this was!!!!
 
I will no doubt have to switch to indoor cardio on the exercise bike at some point during the winter, so at this stage I may be able to do cardio while she's getting ready, and I can jump off the bike and see to the little one if he wakes up.  So for now...... it's only 3 a week.  Work trips could screw this up, but I'm bulking so it's not the end of the world.
 
Shoulders            WEEK 5
 
Front smith press            3 x 8            60kg, 65kg, 70kg (5) + drop
BB BNP                            3 x 10           30kg for all
Side raise                        3 x 12           8kg, 10kg, 12kg
Rear cables                     3 x 10           10kg, 10kg, 12.5kg
 
 
Good session.  The reason I love 5 day splits is because I can really focus on the shoulders.
 
Diet is good again.  I went to Asda last night and they had no Quark at all!!!  Now this is annoying, because it means I have to nip to my local Tesco tonight to try and find some.  Tesco's quark isn't nice anyway, plus they're re-doing the store and it's some little temporary shop thing so I doubt they'll have any there either!  I'll have to find an alternative..... cottage cheese or something.  I eat 2 tubs a day at the minute, so this is bad!
 
With only 1.5 real days left of this 2 week diet I'm trying to work out if it's been worth it.  I'm not going to weigh myself til Saturday, so weight loss remains to be seen.  But I'm definitely looking leaner as this week progresses.  Nothing amazing, just better than I looked before.  I just hope it doesn't all come back when I eat carbs again!
 
So plans for coming off the diet and going forward........... well I'll slowly add some carbs back in on Saturday and eat pretty normal on Sunday.  Then it's back to my old bulking diet on Monday.  Slightly less carbs, I'm going to try for more protein.  The main thing is, no junk til the weekends!  I need some kind of disapline to keep me away from the crap.

Before and after cutting pics

Brittas's Journal

The last real day of my diet and I go and have a piece of cheesecake!  Ah well, I suppose it won't hurt.
 
Arms            WEEK 5
 
DB curls            3 x 10            18kg, 20kg, 20kg
EZ preacher      3 x 10            15kg (not inc bar), 20kg, 20kg
Dips                  3 x 10             BW for all
Skulls                3 x 10            20kg (12), 25kg (12), 30kg
Standing calf    4 x 10            75kg, 80kg, 87.5kg (8), 95kg (7)
 
 
I stood in my favourite spot in the gym changing rooms, where the light shows every muscle up!  And I looked good.  I'm very happy with this 2 week cut.  My abs were showing, chest looked big again.... everything looked good.  I know this condition will have gone by Sunday, but it inspires a lot of confidence in my dieting techniques to know I can change that much in 2 weeks.  It's almost tempting to carry on dieting, but I need more mass and as I know it was only a short diet.... the food has been killing me.
 
I'll eat pretty normal over the weekend now and hopefully not binge on anything stupid. 
 
What I will say is this....... I'll be very tempted to drop another 2 week cut in after xmas.  It works wonders for the mind set and just helps me pull back in the stomach that was getting too big.  I'm guessing it'll be much easier if I do this in the middle of training when cardio is already being done.  This time I'd had a week off and not been doing much cardio.  It's worth thinking about anyway.

Before and after cutting pics

Brittas's Journal

I weighed in at 13st 4lbs on Saturday morning.  So I lost about 6lbs which is great.  I could actually see my abs on Saturday morning.  Mission accomplished!
 
So I started eating carbs again from Saturday onwards.  I just ate pretty normal over the weekend and had a few beers saturday night.  A bit of junk was in there, but nothing crazy.  Obviously I don't look as good now but I feel much better than I did 2 weeks ago.  I might do this again after xmas.
 
I did 43 minutes cardio this morning.  It was freezing at 6am today, and I didn't have to take my hooded top off like I usually do!
 
Oh and eating toast with my omlette was heaven!
 
Back            WEEK 6
 
Lat PD            3 x 8            72.5kg, 80kg, 80kg
Cable row      3 x 8            72.5kg, 80kg, 80kg
Hammer PD    3 x 8            70kg for all
BB shrugs       3 x 8            110kg for all
 
I felt a bit weak despite eating carbs again.  I blame the lack of sleep and drinking on saturday night!  Back to bulking!

Before and after cutting pics

Brittas's Journal

I was only out running for 32 mins this morning.  I set off and 10 mins in it started raining.  Now I don't mind the rain...... it was quite nice infact, but I'd got my new phone in my pocket (playing music and logging the run) and I was paranoid it was getting wet through my tracksuit.  So I cut the run short as it was doing my head in that I could be damaging it.  The phone was ok and I was only 10 mins or so short of my normal run.  In future, if it looks like rain I'll leave it at home.  Either that or find a way of putting in something waterproof!
 
It's a shame because I was enjoying it and felt really fit this morning.  It's very spooky running at 6am now it's pitch black.  There's no one around and it feels like the middle of the night still!
 
I've got a bloke working with me on Thursday and I might not get out to the gym, so I thought I'd cater for a 4 day split this week.
 
Chest + Tri's            WEEK 6
 
Flat DB bench            3 x 8            38kg, 42kg, 46kg (6)
Inc Smith                   3 x 8            70kg, 75kg, 80kg
Cable X overs            3 x 10          27.5kg, 30kg, 32.5kg
Dips                           3 x 10          BW for all
Skulls                        2 x 12           20kg for both
 
 
A really good session.  I felt strong again.  Nice to get some decent reps with the 46's again.  I hate training biceps with my back, but I don't mind chest + tri's.  In a way, I feel like they get worked more when I've used them to press and stuff. 

Before and after cutting pics

Brittas's Journal

43 minute run this morning.  Thats it for another week.
 
Legs            WEEK 6
 
Squats            4 x 8            50kg, 55kg, 60kg, 65kg (5)
SLDL               3 x 12          50kg, 55kg, 60kg (10)
Leg ext            3 x 10         80kg, 87.5kg, 95kg
Standing calf    3 x 25         35kg for all (25, 20, 20 reps)
 
 
Well it was a great session and my legs feel shot.  Problem is, this running is definitely hindering the squats.  I dropped the weight down a bit today and built back up but I'm still 10kg off my PB from a few weeks ago.  I'm considering moving legs to the end of the week.  As I don't run on Thurs and Fri, they might feel a bit fresher.  Only problem with that is, it means training all my upper body without a break.  I might try it next week.  Standing calf with high reps felt good (the seated machine was busy).  I'll be doing these from now and doing seated ones heavy.

Before and after cutting pics

Brittas's Journal

Just a note to say I'm fat and lazy!!  I had fish and chips last night and I've not trained today!
 
I wasn't supposed to be training today and I've only got shoulders + bi's left, but the guy I was working with today cancelled on me so I could've gone and trained if I really wanted to.  I was a bit busy at work so I just worked through my lunch.  Won't hurt I suppose!

Before and after cutting pics

Brittas's Journal

I'm dead this week.  Glad it's over after today anyway!
 
Shoulders + Bi's            WEEK 6
 
Smith front press            3 x 8            60kg, 60kg, 65kg
BB BNP                            2 x 10          30kg, 35kg (8)
Side raises                    2 x 12            10kg, 12kg
Rear cable flies               2 x 12           10kg, 12.5kg
 
DB curls                        3 x 10            18kg for all
EZ preacher                  3 x 10            10kg (not inc bar), 15kg, 15kg
 
Not the best session.  I feel a bit weak today like I'm coming down with something.  Hopefully I'll get some rest at the weekend.  All lifts were down a bit, but so was motivation today.  I'm kinda glad to see the back of this 6 week routine and ready for a new one next week.  Which will look a bit like this....
 
Chest - Inc smith, Decline BB, DB flies (varying angles)
 
Back - Wide grip chins (making them count this time!), close grip LatPD, BB row, some kind of shrugs
 
Legs - not sure.... maybe some higher rep squats seen as I'm getting no where with the weight, leg press, leg curl.... and maybe stick leg ext in
 
Shoulders - reckon I'll go back on the hammer strength machine seen as I progressed so much last time, standing military press, cable raises, DB rear flies
 
Arms - EZ curls (or maybe BB), then some DB work.... maybe seated, Dips for tri's still as I'm loving these, and skulls or pushdowns.
 
Calves will be high rep standing as a priority, low rep heavy seated if I can train them twice in the week.
 
I might move the legs to friday seen as the running is killing them at the minute.  I'm looking forward to it already!
 

Before and after cutting pics

Brittas's Journal

43 minutes cardio this morning.  I felt quite fit today.  For the first time, I'm actually appreciating how the cardio is affecting my fitness.  All I usually care about is fatloss.
 
New routine today
 
Chest + Tri's            WEEK 1
 
Incline smith            3 x 8            75kg, 80kg, 85kg (6)
Decline BB                3 x 8           70kg, 75kg, 80kg
Incline flies              4 x 12          10kg, 12kg, 14kg, 16kg (10)
Dips                        3 x 10            BW for all
Pushdowns            3 x 12            55kg (15), 65kg, 65kg
 
 
Great session.  I fear i might have started too heavy on the incline smith, but I'll stick to that weight next week to try and grow a bit before I push myself any further.  Decline felt great again and I enjoyed the flies.  I'm hoping that even though decline is my 2nd press, my strength goes up and I get somewhere near my decline PB of 100kg.  Baring in mind 100kg has only ever been done fresh.  We'll see.
 
I've done my chest today so I can do shoulders on Weds and leave the legs til Friday.  See if they feel any better after a bit of rest from 2 none cardio days.
 
I'm determined to get things growing again!  Lets hope I can get somewhere this winter.

Before and after cutting pics

Brittas's Journal

42 mins cardio this morning.  I felt like an old man today!!  I also had some twinges in my calf which I hope isn't there tomorrow.
 
Back            WEEK 1
 
WG chins            5 x 6            BW for all (6,5,5,4,4)
CG LatPD            3 x 10          65kg for all
BB rows              4 x 8            50kg, 50kg, 55kg, 55kg
BB shrugs           3 x 8            100kg, 105kg, 110kg
Seated calf         4 x 8            70kg for all
 
 
A good session.  A little dissapointed with the chins, but I'd rather start poor and get good over the next 6 weeks than go backwards like last time.  I'm doing 5 sets to get the reps out but I hope to get to 3 x 10 at some point.  I went light on the LatPD's and got the reps out.  I'll slowley build that up and drop the reps.  I did a heavy set of calf raises as the standing machine was busy and thats my light exercise for the next few weeks.
 
My diet is getting sloppy again, evening meals mainly, but I'm hoping the cardio combats that to some extent.

Before and after cutting pics

Brittas's Journal

Well I'm ashamed to say that I skipped my cardio this morning.  I was tired, I thought it was raining (it rained during the night but had stopped when I got up), I had some trouble with my calf yesterday so that was an excuse, and the little boy didn't wake up at all which meant I was in a deep, deep sleep when the alarm went off!  At the end of the day, I'm just lazy!  You'd think having a full nights sleep was good for cardio, but it seems the fact that he wakes up and disturbs me, means it's actually easier to get up.
 
The morning runs are getting harder and harder as the winter draws in.  If I can hang on til the clocks change, I hope to get a bit of a boost with the light mornings.  Then when it gets dark again, the cardio may have to come indoors.  I'm guessing there'll be frost on the ground by then and running might not be the best idea.
 
Shoulders + Bi's            WEEK 1
 
Hammer press            3 x 8            75kg, 80kg, 85kg (6)
Military press              3 x 10          30kg, 35kg, 40kg
Rear flies (bench)        3 x 10         8kg, 10kg, 10kg
Side cable raise          3 x 10          7.5kg, 10kg, 10kg
 
BB curl                        3 x 10           30kg, 35kg, 35kg
1 armed cable curls    3 x 10          10kg, 12.5kg, 15kg
 
 
Great session.  I wasn't in the mood after a crazy morning of meetings at work, but I got back to my desk, had a strong coffee and trained like crazy!  Everything felt good.  I'm over the moon with this new routine as I can tell I'm going to enjoy it and progress.  Bi's felt pumped when I'd finished on the cables.  Good times!  Just the legs left to do on Friday, hopefully nice and fresh.
 
I'm off to London tomorrow.  Now, because I've not been for ages and I didn't plan on going again for another month, I was going to treat myself to a bit of a junk fest on the company expenses.  But it looks like I'm down there for the next 2 Thursdays after this one, so I'd better not go too mad.  These London trips made me fat in the past.  I love eating junk at the services!  It almost makes the 8 hours on the road worth while!
 
 
I'm working from home for 2 days next week.  I'm hoping to get out to the gym as normal, but i'm not sure if the cardio will happen, as the wife will no doubt want a rest from baby duties with me being around.

Before and after cutting pics

Brittas's Journal

London and back yesterday.  Plenty of food.... some of it junk!  But the main thing I changed was, not to eat a KFC at 4pm then go home and have a full blown meal at 6pm!  I ate on the way home and had nothing else that night.  The wife had sorted her own meal out so I didn't bother with anything.
 
Legs            WEEK 1
 
Squats            4 x 8            55kg, 60kg, 65kg, 70kg (5)
Leg press        2 x 10          100kg, 100kg
Ham curl         3 x 10            55kg, 60kg, 65kg
Standing calf    3 x 20          35kg for all
 
 
Great session.  Although I'm tired at the end of the week, the legs felt much better having had some rest from cardio.  I'll carry on with this for now.  I hit 70kg again and I'll deffo go for 75kg next week.  Hopefully, I can get heavier and heavier as the weeks go by.  I'm not convinced with leg pressing after heavy squatting.  By legs felt numb and I'm not sure I got anything out of it.  I might do Leg extension next week.
 
My legs are looking better lately, but hopefully this will get them growing!  The only thing with hitting them on a Friday is, I need to make sure the diet is good over the weekend.

Before and after cutting pics

Brittas's Journal

I'm working from home today and tomorrow.  I was still going to go running this morning, but after a sleepless night with the little one I laid in as long as possible.  Not sure what I'll do tomorrow, but I need to go Wednesday to keep the fitness up if nothing else.
 
I trained just after lunchtime as normal at my local JJB.
 
Chest + Tri's            WEEK 2
 
Incline smith            4 x 8            70kg, 75kg, 80kg, 85kg (7)
Decline BB                3 x 8            80kg for all
Incline flies               3 x 10         12kg, 14kg, 16kg, 18kg
Dips                        3 x 10           BW for all
Pushdowns             3 x 10           65kg, 70kg, 75kg
 
 
Another great session.  I'm not sure how things will compare to normal, because even though both gyms are use are JJBs, the equipment feels different.  The smith wasn't the same at all, so weights could vary.  I managed the same weight as last week at least but with an extra, lighter set first.  I went heavier on the decline but stuck at that weight as the bench was different and it felt a bit dangerous un-racking the bar on my own.

Before and after cutting pics

Brittas's Journal

No cardio again.  Knowing I'm not at work means I just want to lay in as long as possible.  I had to get up at 7.30am and that felt early.  Nearly 2 hours later than my running time!  Back at work tomorrow so hopefully I'll get 1 in this week.
 
Luckily, I still managed a gym session at the local gym again.
 
Back            WEEK 2
 
WG chins            4 x ?            BW for all (8, 6, 5, 5)
CG latPD             3 x 10          65kg, 72.5kg, 80kg (8)
BB rows              4 x 8            50kg, 55kg, 60kg, 65kg (7)
Smith shrugs      3 x 10          80kg, 90kg, 100kg
 
I thought it might be a rushed session and I was just going for the sake of it, but I was on form today.  Chins were up, LatPD was up, rows were heavier than ever.  I can't compare shrugs as I had to do them on the smith, but they felt good.  Might do them like this in future, as it just felt a bit safer.  And I'm that bit closer to getting 3 x 8 on the chins.  Very happy with today.

Before and after cutting pics

Brittas's Journal

No cardio this week as I missed this morning.  It was rainy and I was dead.  Plus..... I've realised the clocks go back at the weekend so it should be a bit lighter on a morning next week.  So I thought I'd leave this week and hope it's a bit nicer next week.  Saying that, it was still dark when I set off to work at 7.30am so it'll still be dark when I run!  I've seen a mini stepper for £25 in my local Tesco that I've got my eye on.  I can only keep this outdoor cardio up for so long!
 
But I've decided, if I'm going to do it I must stick to it.  I got up this morning and I'd not set the heating to come on because I'm usually red hot from running.  So I was freezing today!  Lesson learnt!
 
I ran out of quark yesterday so I had to have a couple of shakes to make up for it.  I've had to nip out and buy a sandwich for this afternoon and I added an extra scoop of whey into my PWO shake to make up for the lack of protein.  It's a chicken mayo sarnie, but I bet there's not much chicken in there!  It's the big shop tonight so I'll stock up.
 
Shoulders + Bi's            WEEK 2
 
Military press            3 x 8            40kg, 45kg, 50kg (6)
Hammer press          3 x 10          60kg, 65kg, 70kg (8)
Cable side raise        3 x 10         10kg, 12.5kg, 15kg
Rear bench flies        3 x 10          8kg, 10kg, 12kg
 
BB curls                    3 x 10            30kg, 35kg, 40kg (8)
Cable curls               3 x 10            15kg, 17.5kg, 20kg
 
 
Great session.  I had to swap the presses round because the hammer press was busy, so the weights meant nothing really this week.  But I went to failure on both and they felt great.  Both raises were good and the bi's felt like they'd been worked.  I'm enjoying this session but it's hard work!
 
London tomorrow and legs on Friday.

Before and after cutting pics

Brittas's Journal

London was a bit junky as usual, but i got plenty of protein in.
 
Legs            WEEK 2
 
Squats            4 x 8            60kg, 65kg, 70kg (7), 75kg (4)
Leg ext            3 x 10         70kg, 75kg, 80kg
Ham curl          3 x 10         65kg for all (10, 8, 8)
Seated calf      3 x 8           75kg for all
 
 
So I'm back to my previous PB on the squats.  And I've only done that once before today.  Hopefully, I can hit 80kg next week.  Even if I only do 2 reps I'll be happy.  It's got to be the way forward.  I just have to make sure I eat plenty over the weekend to help my legs recover.

Before and after cutting pics

Brittas's Journal

I had a decent weekend but I do worry I'm not eating enough.  Especially considering I now train my legs on a Friday.
 
Managed to get up and do a 30 odd minute run this morning.  I didn't do the full route with it being nearly 2 weeks since I last ran.  The clock change made no difference to the day light and it rained on me for most of the run!
 
Chest + Tri's            WEEK 3
 
Inc Smith            4 x 8            75kg, 80kg, 85kg (7), 90kg (5)
Decline bench     3 x 8            80kg, 85kg, 90kg (7)
Inc flies               4 x 10         12kg, 14kg, 16kg, 18kg
Dips                    3 x 10          BW, +4kg, +4kg
Pushdowns        3 x 10           65kg for all
 
 
Great session.  After visiting my old gym last week, I realised I used to set the bench at a shallower angle for incline pressing than I do now.  The benches at the old gym have more notches than my current place.  So using a few 1.25kg plates, I propped the bench up at a bit shallower.  It felt much better and I'll be doing this from now on.  I lifted a bit more than usual.  Decline felt good, although it is a bit shakey without a spotter.
 
I rushed back to work for a meeting and sat there sweating like mad as I the office was red hot and full of bodies.  Thats the downside of lunchtime training I suppose.  I usually sit at my desk with the fan on my face for 10 mins!  It also made me over an hour late for my PWO meal but there was nothing I could do.
 
Still loving this new routine.  I'll definitely come back to this after my next 6 week change.  I just seemed to have found a combo of exercises I really enjoy.

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Brittas's Journal

30 odd mins of cardio done this morning.  Again, I didn't do the full route.  I laid in for 10 mins so didn't have time.  In fact, I have my little boy to thank for stirring at 5.50am otherwise I think I would've laid in too long to do anything!  I've got an early meeting tomorrow morning, so I might have to skip the 3rd session.
 
I made shepherds pie last night and the meat tasted a bit off.  The wife didn't eat any but I ate loads.  I've had a dodgy stomach all morning and it left me a bit weak for todays back session.  I really don't feel like my next meal but I'll have a go at it.
 
Back            WEEK 3
 
WG chins            4 x ?            BW for all (8, 7, 6, 6)
CG LatPD            3 x 8           72.5kg, 80kg, 87.5kg (6)
BB rows              4 x 8           55kg, 60kg, 65kg, 70kg
Smith shrugs       3 x 8          90kg, 95kg, 100kg
Standing calf       3 x 20        35kg for all        (really didn't feel like doing these)
 
 
Everything felt ok, and some lifts went up a bit, but I felt like I sometimes missed out on those last couple of reps.  The chins HAVE to improve next week.  I'm doing shrugs on the smith now.  It feels just as good, but doesn't seem to be as risky on my back.  And I'm not banging onto the rack when I let my arms hang down.
 
I think I will skip cardio tomorrow.  I'm worn out and I will have to get up about 30 mins earlier to do anything because of the meeting.  Then I'm in London on Thurs so I don't want to be too tired for that before I even start.

Before and after cutting pics

Brittas's Journal

Shoulders + Bi's            WEEK 3
 
Hammer press            3 x 8            80kg, 85kg, 90kg (5)
Military press              3 x 10          35kg, 40kg, 40kg (8)
Cable raises                3 x 10         10kg, 12.5kg, 15kg
Rear bench flies          3 x 10          10kg, 12kg, 12kg
 
BB curls                    3 x 10            35kg, 40kg (9), 40kg (8)
Cable curls               3 x 10            15kg, 20kg, 22.5kg
 
 
I still feel a bit off from the dodgy stomach yesterday.  I felt weak going into the gym and wiped out after but I somehow managed to train ok.  All lifts were up.  I made progress on the hammer press.  Shame about only getting 5 reps on 90kg, but it felt heavy and good!!  BB curls were a struggle but my bi's felt wrecked when I'd finished.
 
I'm struggling to fit abs in when I do a 4 day split and train my calves twice a week.  I could've got them in today but i was done after the bi's.
 
Also, my chest is killing from Monday.  I can only presume it's the different angle on the incline press.

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Brittas's Journal

Lots to update.
 
First of all, my wife wasn't feeling well on Friday.  She got a bit worried, being pregnant and all, so I ended up going home from work (she's fine).  So I missed Fridays leg session.  Part of me thought about just leaving them for a week, but I've decided to carry on as normal and train legs today.  So I'm kinda a day behind.  If I manage to train on Thursday (i'm out and about for a meeting), I'll get 5 sessions in and catch up by training legs on Friday again as usual.  If not, I'll just carry on as normal til I catch back up.
 
44 mins cardio this morning.  I decided to do less running and more walking.  So basically, I run down the first hill for 5 mins which is a good warm up, then walk for a while, then run another big downhill and walk the rest.  Only 2 runs and I walk the rest.  I felt much better for it and still got a good workout.  Legs don't feel as tired either.  I slightly shortened the route and came in at 44 mins which is spot on.
 
Legs            WEEK 3
 
Squats            4 x 8            65kg, 70kg, 75kg (5), 80kg..... fail!!
Leg ext            3 x 10         70kg for all
Ham curl          3 x 10         65kg for all
Seated calf      3 x 8           80kg for all
 
 
A wierd session, some good points some bad.  The rack was busy so I had to squat in the squat rack which doesn't have any catcher rails.  So my starting weight was up on last week, and the first 2 sets were good.  3rd set (my previous PB) was good but I got a bit nervous and racked the bar after 5 reps.  Could have got 2 more I reckon.  Then the rack came free so I thought I'd switch to that for my last heavy set.  I set up with 80kg but didn't feel comfortable..... like I wasn't in the middle of the bar.  But I carried on..... went down too far and couldn't get back up!  luckily the catcher rails did their job!
 
So.... bad news that I failed and only did 3 sets but a few good points.  First of all, the catcher rails definitely do their job and I've now got confidence in them and know I've got them set at the right height.  Secondly, I did 3 great sets before hand so I'm on the way up.  I'll go for the same weight Friday/Monday and see what happens.
 
Anyway, legs feel battered so job done!

Before and after cutting pics

Brittas's Journal

44 mins cardio again.  I'm enjoying it now the stress has gone out of running.  It's a nice challenge to try and walk as fast as possible and CardioTrainer (my running app) keeps shouting stats at me every 2 minutes!  I still run the 2 main hills because walking would be too easy. 
 
I missed all the rain this morning too.  It was a bit of drizzle but nothing heavy.  I MUST get something waterproof to put my phone in, cos I'm gonna kill it one day when I get caught in the rain.  I swear it gets wet through my pocket.
 
Chest + Tri's            WEEK 4
 
Incline smith            4 x 8            80kg, 85kg, 90kg (7), 95kg (4)  new PB again
Decline bench           3 x 8           80kg, 85kg, 90kg (5)    
Incline flies               3 x 10         14kg, 16kg, 18kg, 20kg (8)
Dips                        3 x 10            BW, +4kg (8), +4kg (8)
Pushdowns            3 x 10            65kg for all
 
 
Best chest session in ages!!!  I got in the groove on the smith machine and felt myself squeezing the reps out.  I'm now in love with the smith machine!!  Hopefully I can hit 100kg next week, even if it's for 2 reps or something.  Decline felt very shakey after the heavy smith and I might drop the weight next week and do 10 reps.  It's just not safe without a spotter.  I'm loving the idea of 4 sets on my main press.  It means I can concentrate on 3 good sets then do a heavy one at the end and not worry about reps.  I'm not sure what I'll be doing for my next routine but I'm very tempted to keep the incline press first.  Maybe on the DBs then some flat smith.  Either that or go back to flat benching and try and smash the 105kg PB.
 
And putting tri's at the end is working well.  They felt like exploding on the dips and pushdowns just finish them off...... they might not even be needed.
 
My diet is full of junking but I feel like I'm growing and getting stronger so I don't care.  As long as I can keep 3 cardio sessions in I'm happy.

Before and after cutting pics

Brittas's Journal

Skipped cardio this morning!  I could hear the rain banging down.  Although it wasn't raining an hour later when I got up, it was wet.  I seem to keep skipping wednesdays and only doing 2 sessions.  Once I find a way of doing it indoors, I hope I can still do cardio on Thurs + Fri.
 
Back            WEEK 4
 
WG Chins            4 x ?            BW for all (8, 7, 6, 5) + 2 or 3 negatives at the end
CG LatPD            3 x 8            80kg, 87.5kg, 87.5kg (5) + drop set
BB row                4 x 8            50kg, 55kg, 60kg, 65kg (7)            dropped weight from last week to get form right
Smith shrugs       3 x 8            95kg, 100kg, 105kg
 
Another good session.  I'm hoping I can hit 3 x 8 on the chins soon enough. 
 
I'm very tempted to keep this whole routine going past week 6.  I keep thinking if I don't switch I've got to do it for another 6 weeks!  God knows where I've got that from cos I can just run it for 8 weeks or 10, 12..... whatever.  I'll see if I'm still making progress by week 6 and potentially keep it going.
 
I'm at a meeting in the midlands tomorrow but I'm hoping to come back home and go to my local gym by 3pm at the latest.  Also..... I'm not sure about hitting legs on Friday again because they're in bits from Mondays session!  I might have to have a light session to catch up.

Before and after cutting pics

Brittas's Journal

A bit of a crappy day for my diet, as I've been in the midlands for a meeting and didn't prep any food.  But I still managed to train in my local gym.  I had my usual breakfast, a breakfast bap (sausage and egg), loads of crap sandwiches during the meeting, then my quark and oats after training.
 
Shoulders + Bi's            WEEK 4
 
Hammer press            3 x 8            85kg, 90kg, 95kg (5)
Military press              3 x 8            40kg for all
Cable side raise          3 x 10         10kg for all (different cables to usual)
Rear bench flies          3 x 10          10kg, 12kg, 12kg
 
BB curls                       3 x 10          35kg, 40kg, 40kg
Cable curls                 2 x 10           17.5kg, 20kg
 
Decent session considering I was tired and rushed.  I was at the gym for 3pm and it was supposed to be a nice easy afternoon session, but I'd had a ton of calls during the meeting and I needed to get home and do some work.
 
Hammer press is up again.  I'll be back to my PB next week so it'll be nice to beat it on week 6 if poss.  I got all 10 reps on BB curls (only did 8 reps on final set last week).  I dropped a set of cable curls cos my bi's felt burnt out.
 
Not sure what to do about legs tomorrow as DOMs from Monday is still well and truely there!!!  Might have a light session then go heavy again next Friday.

Before and after cutting pics

Brittas's Journal

Legs again today to get back on track.  DOMs had more or less gone but when I did a warm up set with just the bar, it was clear that my legs hadn't recovered.  My first set on the light weight felt heavy, so I decided to have a light week and drop the weight, upping the reps.
 
Legs            WEEK 4
 
Squats            4 x ?            65kg (5), 60kg (8), 50kg (10), 40kg (10)
Ham curls        3 x 10          65kg for all
Calf raises (leg press)            4 x 20            50kg, 50kg, 60kg, 70kg
 
 
I missed leg exts cos my quads were hammered!!  Both standing and seated calf raises were busy so I did them on the leg press and it felt great.  Once I got used to it I upped the weight a bit and did an extra set.  I might be using these as my light session.

Before and after cutting pics

Brittas's Journal

Skipped cardio this morning..... god damn!  Combination of Noah have the worst nights sleep ever on Saturday night, and not much better on Sunday night, then me having a banging head ache all night and bad back!  So the alarm went off and I snoozed.  And I'm off work tomorrow so won't be running tomorrow.  Which will make me think "why bother with Wednesday".  Arrgh!
 
Ah well, it'll get easier when i get a mini stepper and do it indoors because I will try and do 5 days a week.  So if i do 5 it's great, but if I skip a couple of sessions it'll not matter too much.  As I'm skint, I'm planning on getting my parents to buy me a mini stepper for my Bday in December.  So thats about 5 weeks away.  I'll plod on with my running attempts til then.
 
Chest + Tri's            WEEK 5
 
Incline Smith            4 x 8            85kg, 90kg, 95kg (7), 100kg (4)
Decline BB                3 x 8            80kg for all
Inc flies                    3 x 10          16kg, 18kg, 20kg - drop to 14kg
 
Dips                        3 x 10           BW + 4kg for all
Pushdowns            3 x 10            65kg for all
 
 
Great session.  85kg felt heavy to start with but I managed to push through.  Next week might see me hitting a plateau, but as I'm enjoying this routine so much I'm going to carry on.  But for the chest, I'm going to drop the incline another notch as I still feel like I'm a bit too steep.  I'll set the weight a bit lower and build up again.  With the lower angle I should smash through 100kg and go higher.
 
Decline is feeling like a bit of a waste of time but I'm still doing it.  That'll definitely change to some kind of flat press when I pass week 6.

Before and after cutting pics

Brittas's Journal

What a messy week.  No cardio done at all and I can't train tomorrow now.  So I've had to do back and bi's today and will have to have a gruelling, legs and shoulders session tomorrow.
 
I'm very tired and got a cold so today wasn't great.
 
Back + Bi's            WEEK 5
 
WG chins            4 x ?            BW (8, 6, 6, 5)
CG LatPD            2 x 10         65kg for both (went lighter, hit 10 reps and only 2 sets)
BB rows              4 x 8           50kg, 60kg, 65kg, 65kg
 
BB curls              3 x 10          40kg for all
 
 
Chins were about the same as last week, a couple of reps down I suppose.  I purposely reduced the volume and weight on the LatPD cos my lats felt worked already.  I skipped shrugs to make sure I had time to hit my bi's.  Plus I was in a rush as I had to get back to work.  BB curls were great.  Although my top weight hasn't moved, the first 2 sets have crept up and I'm now doing 40kg for all sets.  Time to use the 45 bar next week.  The cable machine was broke so I did a set of DB curls but my bi's were done so I left it at that.
 
Mixed feelings about my progress today.  I'm definitely growing, thats for sure.  But I wore a tighter vest today and my belly didn't look good!  But I did eat a big meal last night and my I crammed a bit too much chicken in my pittas this morning, so I'm full of food.  But when I got changed after, I looked good in the mirror.  I looked bigger than usual and my belly seemed in proportion.
 
Thats definitely the last week I'm skipping cardio.  My diet is a bad at the minute, but cardio is keeping things level.  Unless I have real reasons for missing it, or the weather is really bad....... I MUST do it!!!

Before and after cutting pics

Brittas's Journal

Bit of an update......
 
I'm not going to go into details here, but we had some bad news last week so I've been off work since last Wednesday and not trained.  I'm still not at work this week, but I've managed to get to the gym today and should be there tomorrow.  So I only did half a week last week, but I'm picking back up where I left off and getting shoulders and legs done.  Then back to normal next week.
Diet has been shocking while I've been off.  Lots of junky carbs, not enough protein.  But we've had a hard time so eating well was the last thing on my mind.  I'm out of whey which doesn't help, but I've got a load of quark going out of date so I'm eating lots of that at the minute til the diet gets back to normal on Monday.
 
Shoulders + Bi's           WEEK 5
 
Hammer press            3 x 8            45kg, 47.5kg (7), 47.5kg (5)
Military press              3 x 8            45kg, 45kg, 40kg
Rear bench flies          3 x 10          10kg, 10kg, 12kg
Side cable raises        3 x 10           10kg, 10kg, 12.5kg
 
BB curls                       3 x 10          40kg for all
Cable curls                  2 x 10          17.5kg, 20kg
 
 
Not a bad session considering.  My first 2 sets on the hammer press were up, but my last stayed the same as I was struggling.  I'll hit 50kg next week.  Everything else was the same.  I didn't really need to train biceps, but I got them in, so in theory, they've not been missed.
 
I want to do legs tomorrow, but I'm thinking of getting a tattoo on to top of my neck right where the bar would sit!  So it might be a leg pressing session tomorrow.  I don't like this, as it'll be 3 weeks since I've last squat properly.

Before and after cutting pics

Brittas's Journal

Sorry to hear that mate, hope you get through the bad news.

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hope your ok mate, was wondering where you had gone?

keep safe