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

Right, thought it was about time I started one of these things.

After a decent cut I'm now bulking again.  Hoping to gain some mass back that I lost over the last few years and keep the fat at bay, before I cut for a holiday next summer.

Here's my story.......

I first entered a gym at 18 years old.  Skinny fat I think the term is.  Zero muscle and a slightly flabby belly.  For a few years I used machines, did cardio, lost the fat, tonned up a little bit.  At about 21 I switched from Full body workouts to a 3 day split, which developed over the years into a 4 then 5 day split (when time allows).  I went on my first lads holiday at the age of 22 and started following the "bulk then cut" process.  My diet was shocking!

I slowly developed over the years adding in more food, learning how to cut better, gaining a bit more muscle each year and losing a bit more fat each summer.  I still ate a standard 3 meals a day, and didn't use suppliments.  Gains were very... very slow.  But I was happy enough.  I would lose a lot of the muscle I'd gained all winter by not eating enough during the cutting phase, but it was all good.

By the age of about 28, I'd got in decent shape and cut for my holiday to this condition...



I came straight back off holiday into a decent bulk.  Now eating properly for the first time ever.  I did a decent cut, although met my GF in middle of it which threw things slightly.  Anyway, I went on holiday in this kinda shape.




The picture in my avatar is also from that holiday.

But.... thats where things went horribly wrong.  I moved in with the GF, I hit and missed with training, diet went to pot, I went weeks without training, had a come back and got some size back, we had a baby and I lost it all again!!!  Before I knew it, 2 years had pasted and I was a mess.

Then got a new job 30 miles away.  But this actually sorted me out.  I started training in the mornings before work and got some consistancy back.  Eating was better, but not clean.  So in May this year I decided to do a cut for the summer as I was in this shape.....



So, after 15 gruelling weeks of cutting, dieting, cardio, doing weights in my lunch hour so I could do cardio on a morning, I ended up like this.



Not quite as big as I used to be, not quite as lean, but getting there!

So whats next?  I've now been bulking for about 6 weeks and I'm getting size and strength back.  I'm very nearly lifting what I was 2 years ago already.  I've put a bit of fat on, but I've stopped worrying about the lean bulk theory and just making sure I get plenty of food inside me.  I did a successfull cut this summer, so it'll be a lot easier this year as I won't be as fat.

I'll post some diets and training routines next week.

Before and after cutting pics

Brittas's Journal

Dam, I'll sort the pics out later!

Before and after cutting pics

Brittas's Journal

Time to post my diet......

So this is my current bulking diet.  It's not a crazy amount of calories and on paper doesn't really seem like enough.  But my evening meal can vary quite a lot and can often be a huge meal.  I sometimes eat the GF's leftovers.  And I might have a bit of chocolate now and again, so the calories are much higher.  Plus I don't count the mayo and sauces I use. 

Protein is 220g's which I think is enough for me at the minute.

My short term plan is to clean the diet up a bit, being a bit more consistant with my evening meal, giving me the confidence to up my calories a bit without worrying about getting too fat.


7am - fasted AM cardio  - 30 mins SSCV 2 or 3 times a week

8am - 100g oats, 300ml skimmed milk, 25g whey.... blended into a shake.

11am - tin of tuna/100g chicken - mixed with mayo or regge regge sauce + 2 - 3 slices of granery/wholemeal bread

12.30pm - train

1.15pm - bannana + 25g whey in water + 5g creatine

2pm - tub of quark, 75g oats, 15ml flaxseed oil, flavoured with tesco own angel delight powder, blended into a shake

4pm - Protein flapjack with dark chocolate ontop.  Fatboygingers recipie...... stunning!

6.30pm - evening meal.  On paper for my calculations it's a chicken breast with a sweet potatoe, but in reality it can be anything.  Always contains carbs and protein.  Curry, spag bol, sunday dinner, fajetas etc.

9.30pm - 1 pint skimmed milk

So with the boring chicken and potatoe evening meal it's about 2600 cals.  But it's much more in reality. 

Before and after cutting pics

Brittas's Journal

Hi mate, glad you have joined me in starting a journal !!!

Good luck, will pop in every so often to see how u are doing

snowball1


Hi mate, glad you have joined me in starting a journal !!!

Good luck, will pop in every so often to see how u are doing

Cheers mate.

Before and after cutting pics

Brittas's Journal

Onto my training now.

I'm trying to do some cardio 2 or 3 times a week.  To keep the fat at bay, but mainly to keep in the habit of getting up and doing it so that when it's time to cut again, I just have to up the duration and frequency.  Some weeks I only manage 1 session, sometimes it's 3.  I always get 1 session in, as I train my abs after cardio so I don't want to miss them. 

I do 30 mins SSCV fasted on a morning before work.  I work 45 mins drive away from home, so I get up, have a black coffee, drive to the gym next to work and do my cardio.  Then it's a quick shower, down my breakfast shake and off to work I go.

When I started this new job 7 months ago, I was doing my weights on a morning.  But when I realised I'd got time to do them at lunchtime, I gave it a go and never looked back.  I've got so much more strength after a couple of meals.  But I've still got the option of sticking a morning session in if I have to.... which I will be doing this week.

I'm a big fan of the 5 day split.  I like the fact that I can focus on 1 muscle group, and keep the sessions short and intense.  Plus, I love having a dedicated arms day.  I never feel like I do them justice when they're tagged onto the end of a chest or back session.

Saying that, I seem to never hit the 5 sessions at the minute.  Due to work commitments, or having a day off.... or whatever.  So I do things like back + bi's, chest and tri's or shoulders and tri's.  I feel like my arms are lagging at the minute and I really can't decide whether I need to up the volume or reduce it!

Before and after cutting pics

Brittas's Journal

Todays session -  Back + Biceps.

Deadlift      4 x 6      90, 100, 110, 120 (4)
Free weight machine row    3 x 8    40, 45, 50
Latpulldown    3 x 8    65, 65, 72.5

DB curls    2 x 10    20, 20
Preacher curls    2 x 10    7.5 (per side), 10

Not a bad session.  I alternate chins with latpulldowns and change every week, and I also prefer to start with them as I feel my lats need some extra width.  But today the chinning station was constantly busy, so I put it off til the end and still couldn't get on.  So settled with the latpulldown.

I'll just add... I'm quite new to deadlifts, so I don't lift a lot at the minute.  I still can't decide if they are helping me build and worrying about the injury potential.

The bicep session was a bit of a mess too.  Not sure why I started with the DBs.  Usual use the EZ or a straight bar.      I did 2 sets on each exercise as I felt like I didn't need much volume but fancied doing a couple of different things.

I'm busy all day tomorrow at work and won't get a lunch break, so I'm going to train my shoulders in the morning before I start.

Before and after cutting pics

Brittas's Journal

I had to do my weights session this morning as I've got a consultant working with me all day, so I doubt we'll have a lunch break.  I'll have to cram food in as and when, but I can see my going a few hours without eating at some stage today.

So today was shoulders..... I had my usual breakfast shake before leaving the house but reduced the oats to 50g so I didn't get too bloated.  I've made this shake too big in the past, and if I drink it before a weights session I feel sick!

Free weight machine press    3 x 8    70, 75, 80
Military press    2 x 8    35, 40
Seated side lat raises    3 x 10    10, 10, 10
Bent over raises    3 x 10    8, 8, 8
DB shrugs    3 x 8    34 (dbs), 34, 34

I was dreading the morning weights session as I haven't done one for a while, but I felt good and my lifts didn't suffer.  I don't think I'll break any records training on a morning, but as long as I can lift my usual weights and feel like I've trained hard, I'm happy.  I'll up the weight at a lunchtime session next.

It's a good job.... as it looks like I may have to another couple of morning sessions this week.  I'm down at our London site tomorrow afternoon, and there all day Thursday.  Work as normal on Friday morning but I've got the afternoon off.

I've got 2 more sessions to get in this week, so it's either..... train Weds and Fri morning, or train at about 10.30am when I leave for London tomorrow, and potentially do a quick session on Friday before I finish for the afternoon.

Can't decide.  I just don't fancy training legs tomorrow morning.... or chest on Friday morning, as I've been upping the weight every week on the BP.

Before and after cutting pics

Brittas's Journal

I've just found out that I'm booked into quite a decent hotel with a gym for once (usually end up in a travel lodge).  I've stayed here once before and it's a half decent gym.
 
I'm tempted to have a lay in tomorrow, and do my legs or chest session at the hotel gym tomorrow night.  It didn't have lots of free weights but it did have a smith machine.  So I could squat or bench.
 
It's just a bit of risk getting there and there's not enough equipment to do a decent workout, then I've missed my chance to fit all the sessions in.
 
I might have a swim on Thursday morning too!

Before and after cutting pics

Brittas's Journal

Decided to skip the gym this morning, not mess about fitting a session in before I leave, and try the hotel gym tonight.
 
They definitely had a smith machine and I'm sure they'll have a leg press, so I can train my legs.  If there isn't much weight I'll do a high rep session.  It means I get all my sessions in without too much hassle, plus it gives me something to do in the hotel..... and I won't feel as guilty eating a big meal after!!
 
 
 
Speaking of eating... these trips away do mess my diet up a bit.  I've packed my usual food today, which will take me up to 7pm where I'll eat in the hotel.  I'm setting off to London about 11am, so I'll eat before hand, then have my quark shake with a coffee in the services on the way down and a protein bar before I train in the hotel.  I've got my PWO shake in my bag too.
 
Tomorrow will be a nightmare tho.  I'm guessing I won't get chance to eat much until I leave.  I know the hotel breakfast is buffet style, so I plan on loading up on that big time..... bacon, sausage and plenty of eggs..... keep myself full all morning.  I'm in a meeting all day so I'm guessing there'll be some kind of food on, but it won't be much.  I'll have a protein bar as I leave at 5pm, then stop at the services for some junk food on the way home (KFC maybe!).  Then have a shake when I land at home at about 9 - 10pm!!!
 
So lots of gaps without eating, but calories should be high enough with the junk food.  It's only a one off so I'll live!

Before and after cutting pics

Brittas's Journal

Well I managed to fit some kind of legs session in at the hotel gym.  I won't detail it, as it was a bit random, and the weights don't compare to my normal training.
 
I did some squats on the smith machine (awful), bit of leg pressing then found a way of doing calfs.
 
I went down for a meal in the restaraunt.  It was very posh and the portions were tiny.  I ordered the steak, but it was only 6oz.
 
I made up for it at breakfast as it was a buffet style.  I loaded my plate up with sausage, bacon, eggs (both scrambled and fried), hash browns, mushrooms, black pudding, beans and bread.  Lovely!!
 
It's a good job I did that, as I barely ate again until after 6pm.  I managed to fit a protein flapjack in midday.  I stopped at the services on the way home, and decided to have a Burger King.  I was starving, needed some protein and their double whoppers looked filling!!  I didn't get home til 9pm and had a pint of milk before bed!

Before and after cutting pics

Brittas's Journal

I booked the afternoon off work today, but managed to fit my chest and tri's session in before I drove home at lunch time.
 
Decline BB bench    3 x 8    90, 95, 100
Incline BB bench    3 x 8    65, 70, 70
Dips                        3 x 8    bodyweight, bw +5, bw +5
Skull crushers        3 x 10    20, 25, 25
 
Getting to 40kg a side on the decline bench has been a goal of mine for a while.  This is the most I ever lifted on any kind of bench press, and I got to this a couple of years ago when I was at my biggest.  It's taken a while, but I've got there again.... and it was quite easy.
 
I also did this without a spotter... which is another massive achievement for me.  Decline bench is risky without a spotter, but I now lift without the collars on.  So I can ditch the plates if I have to!

Before and after cutting pics

Brittas's Journal

Looks like I might manage a 5 day split this week. 
 
Today was back, and I loved being able to give it my all without worrying about doing my biceps at the end.
 
Wide grip Chins                4 x 8    BW, BW, BW(6), BW(5).
Close grip latpulldowns    2 x 8    65kg, 72.5kg
Deadlifts                           3 x 8    90kg, 90kg, 90kg         (these seemed really hard today and I couldn't add more weight to the bar)
Wide grip bent over rows 3 x 8    40kg, 45kg, 50kg  
BB shrugs                         3 x 8    70kg, 80kg, 80kg
 
 
A good back session.  I lifted a lot more on the deadlift last week, but then again I did it at the begining of the session.  I try and put chins/pulldowns first as I feel like I need more width on my back.

Before and after cutting pics

Brittas's Journal

Day 2 this week was shoulders.  I LOVE training body parts on their own!  Especially when time is limited.
 
DB OH press        3 x 8        30kg (in each hand), 34kg, 34kg.
Military press       3 x 8        40kg, 45kg, 45kg
Seated lat raises 3 x 10      10kg, 10kg, 10kg
Bent over raises  3 x 10      8kg, 8kg, 8kg 
 
Another good session.  Going from the 30kg DBs to the 34kgs was hard work without a spotter.  First time I've managed it.  Pressing them is no problem, but getting them in the air is the hard part!  I managed it though.  Hopefully, I'll give the 38kgs a go in a few weeks.
 
My shoulders have always been a lagging body part, over shadowed by my chest.  But I'm convinced I just need to lift heavy to make them grow.  So I've really started pushing hard.
 
I'm feeling big again when I'm pumped in the gym...... which is something I've missed!

Before and after cutting pics

Brittas's Journal

Legs day
 
Squats                        3 x 10        50kg, 60kg, 70kg     (seem to be stuck on this weight at the min)
SLDL                           3 x 10        50kg, 60kg, 70kg
Seated calf raises       4 x 10        50kg, 60kg, 70kg, 80kg        (+ a few drop sets stripping the weight)
Leg extention             3 x 10        20kg, 30kg, 40kg        (done on a different machine which takes free weights)
 
Decent session.  I've never been any good at squatting but I'm getting there.  I don't have the confidence to go too heavy, but I'm now at the stage where I really feel like I've worked my legs after each session.
 
 
 
I've done no cardio at all so far this week.  I really ought to get at least 1 in.  If not, I won't get chance to do an abs session.  Also, i'm feeling a little fat, so I need to keep ontop of it!

Before and after cutting pics

Brittas's Journal

Looks good matey keep up the good work also like the sound of:
2pm - tub of quark, 75g oats, 15ml flaxseed oil, flavoured with tesco own angel delight powder, blended into a shake.
Might give something similar a go, good luck.

Moobies08


Looks good matey keep up the good work also like the sound of:
2pm - tub of quark, 75g oats, 15ml flaxseed oil, flavoured with tesco own angel delight powder, blended into a shake.
Might give something similar a go, good luck.

Cheers mate.
 
Yeah, the quark shake is quite a nice meal.  Nice and easy to drink at my desk while I'm working.
 
Only thing is, it can be very thick and hard to drink, but I can't get anymore water in my shaker to thin it out!!  

Before and after cutting pics

Brittas's Journal

Managed 30 mins cardio this morning and did an abs session.
 
Chest day then.
 
Flat BB bench            3 X 8            80kg, 85kg, 90kg   (failed after 5 reps and got stuck!)
Incline DB bench       3 x 8            34kg (dbs in each hand), 38kg, 38kg
Dips                          3 x 8             BW, BW + 5kg, BW + 10kg     (really need to get a dipping belt)
Decline flies              3 x 10           14kg (in each hand), 16kg, 16kg
 
 
Really good session.  The flat bench was a new PB lifting 90kg on the flat, and really took it out of me.  After that I felt like I'd not eaten enough food.  Still, got the job done.

Before and after cutting pics

Brittas's Journal

Interesting journal mate, will be watching this closely

Cracking read your 15 week cut was

"Nearly all men can stand adversity, but if you want to test a man's character, give him power." - Abraham Lincoln

Hi mate, have you considered maybe  pre-exhausting bi's and tri's with some isolations, before hitting the big compounds to make them work harder and perhaps stimulate some growth - as you said you feel they are lagging?
Read about your successful cut in general that time, good to see you with a journal now.
Best of luck with your training.

WelshPatrick


Interesting journal mate, will be watching this closely

Cracking read your 15 week cut was

Cheers mate.
 
I'm better at cutting than bulking, but we'll see if I can make any progress this winter.

Before and after cutting pics

Brittas's Journal

mystictal


Hi mate, have you considered maybe  pre-exhausting bi's and tri's with some isolations, before hitting the big compounds to make them work harder and perhaps stimulate some growth - as you said you feel they are lagging?
Read about your successful cut in general that time, good to see you with a journal now.
Best of luck with your training.

I'll bare that in mind mate. 
 
My tri's are coming along in the last few weeks, so maybe I just need to be patient.  I think genetics are to blame for my biceps being small.  They've never grown much in all the years I've been training.
 
I'll keep hammering away for another month and maybe try something different if I don't see much growth.

Before and after cutting pics

Brittas's Journal

Mate all it takes is dedication and we know you already got that, I love my winter bulks

Credit were its due you got a cracking frame to bulk on

"Nearly all men can stand adversity, but if you want to test a man's character, give him power." - Abraham Lincoln

I am enjoying the bulk!  The lean bulk idea has gone out of the window.  I'm just trying to make sure I get enough food down my neck now.
 
I've gained a bit of fat, but it's nothing to worry about.  Least I know how to get rid of it again.

Before and after cutting pics

Brittas's Journal

Day 5 this week - Arms
 
EZ bar curls            3 x 10            30kg (not inc bar), 35kg, 35kg        (not sure how much the EZ bar weighs)
Hammer curl bar     3 x 10            15kg (not inc bar), 15kg, 15kg
Seated DB curls      2 x 10            12kg (each hand), 12kg
 
Skull crushers        3 x 10            25kg, 30kg, 35kg
CGBP Smith mach  3 x 10             50kg, 55kg, 60kg
Pushdowns           2 x 10             30kg, 35kg                                    (done on different cables which seem stiffer so lift less weight)
 
 
As I finally managed a 5 day split and had a dedicated arms day, I decided to go for a bit more volume.  I enjoyed it and my arms looked massive by the end of session.  Thinking back over the years when i've progressed in the past, I'm convinced my arms repsond better with more volume.
 
The problem is..... I train in my lunch hour and time is limited, so if I don't manage a 5 day split I only really get time to add 1 arms exercise onto the end of the back or chest session.  I'm going to make an effort to get 5 days in from now on, even if it means doing the odd morning session.
 
I'm feeling quite big at the minute (for me anyway), but also a little bit fat!  Oh well, as long as I'm growing.

Before and after cutting pics

Brittas's Journal

I'm going to have to train in the mornings this week.  We're having some in house training for a new system at work this week, and I'm in every session as I'm leading the project.  We'll get a lunch break, but I can't be dissapearing to the gym.
 
 
So up at 5.45am, black coffee, oats and whey in milk down the hatch and drove to the gym next to work.
 
Back day
 
Latpulldowns            3 x 8            65kg, 72.5kg, 80kg
Under hand chins     3 x 8             BW, BW, BW
Wide grip BB rows    3 x 8             40kg, 50kg, 50kg
Deadlift                     3 x 6             90kg, 100kg, 110kg
BB shrugs                 3 x 8             70kg, 80kg, 90kg
 
 
What an awful session.  I've remembered how hard AM weight training is when it's a big muscle.  Lifting heavy is hard work at that time in a morning.  I did ok, but deadlifts were pathetic.  It felt like my back was going to snap. 
 
If I have to train my back on a morning again, I'll either leave deadlifts alone or do a LOT of warm up sets.
 
I'm dreading the legs day this week!

Before and after cutting pics

Brittas's Journal

Another morning session!
 
Shoulders today.
 
Machine Shoulder press        3 x 8            70kg, 80kg, 85kg            (a new all time PB!)
Military press                         3 x 8            40kg, 45kg, 45kg
Standing lat raises                3 x 10          10kg (db each hand), 12kg, 12kg
 
That was it as I needed to do some abs after.  Short and intense session but did the trick.  I'm lifting more and more on my shoulders and I think they're starting to grow again.
 
This morning was a much better session than yesterday.  In fact I trained as hard as I would on a lunchtime.  I think it's the heavy lifts that are hard work early morning.

Before and after cutting pics

Brittas's Journal

Urgh, legs day!  Legs training at 7am ain't good.
 
I also laid in for an extra 15 minutes this morning, (very nearly didnt bother training at all), so I had to skip an exercise or 2.
 
Squats                    3 x 10            50kg, 60kg, 70kg (only managed 4 reps!)
Hamstring curls       3 x 10            55kg, 60kg, 65kg
Seated calf raises    3 x 10            60kg, 70kg, 70kg    (did a finisher set with 40kg)
 
A very rushed and tired session.  I wish I'd gone for a 4 day split this week and had a lay in bed today, but it's too late for that now.  Might aswell carry on.  Only chest and arms to do so it's not too bad.
 
I can cope with morning training, but the heavy sessions..... back and legs.....definitely suffer.

Before and after cutting pics

Brittas's Journal

Well I failed to get up this morning to go to the gym!!  Which left me with a dilema as I had chest and arms to fit into Friday.
 
But the training at work finished a bit early this morning so I managed to get to the gym at lunchtime and do a chest session.
 
Decline BB bench        4 x 6            100kg, 100kg, 100kg, 100kg
Incline BB bench         3 x 8            65kg, 70kg, 75kg
Dips                            3 x 8            5kg, 10kg, 10kg
Incline flies                 3 x 10          12kg, 14kg, 16kg
 
There's a  reason I did 4 x 6 on the decline press.....  I added the weights up wrong and loaded the bar up with 40kg a side instead of 35kg!!  So I started on my usual finishing weight.  Obviously it was hard so I did less reps and an extra set.  Felt really good though.  Just a bit risky on the decline without a spotter.
 
I NEED to make sure I get up in the morning and do an arms session as I can't rely on getting out at lunchtime.

Before and after cutting pics

Brittas's Journal

Managed to get up this morning for the final session of the week.
 
Arms
 
EZ bar curls            3 x 10            25kg (not inc bar), 30kg, 35kg
Hammer curl bar     3 x 10            15kg (not inc bar), 20kg, 20kg
DB curls                  2 x 10            14kg (in each hand), 16kg
 
Skull crushers        3 x 10            25kg, 30kg, 35kg
Close grip bench    3 x 10            45kg, 50kg, 55kg
Pushdowns            2 x 10            60kg, 65kg
 
 
Good session for a morning one.  Still not sure if this is too much volume for my arms, but I fancied giving them a blast lately.  It'll have to be a 4 day split next week so I won't be able to do this volume next week.
 
It's been a good week considering I had to most of my weights in the morning.  The back session suffered a bit and the legs sesh was a waste of time but at least I trained.

Before and after cutting pics

Brittas's Journal

What a nightmare week.  Today is the first time I've trained and Friday will be the only other day I'll manage.  I ended up going home from work on Monday, as the Mrs was ill and struggling to look after the little one, I was in Birmingham all day yesterday with work, and I'm in London tomorrow.  Both are 6am starts so there's not even time for a morning session.
 
So I've decided to try and do a 2 day split this week.  Back, legs and bi's today.  Chest, shoulders and tri's tomorrow.  Bare in mind I train at lunchtime so this is a bit of a squeeze.
 
Squats                        3 x 10            50kg, 60kg, 70kg
Wide grip chins           3 x 8              BW, BW, BW
Close grip pulldowns  2 x 8              72.5kg, 72.5kg
Wide grip BBrows       3 x 8              50kg, 50kg, 55kg
EZ curls                       3 x 10            25kg (not inc bar), 25kg, 30kg        (failed at about 7 so dropped to 20kg for a few reps)
Seated calf raises       3 x 10            50kg, 60kg, 70kg
 
Killer session but better than missing anything out.  I don't get a shower when I train at lunchtime as I don't really sweat much, but I could've done with one today!!!  I'm now sat at my desk with a fan blowing on me!
 
I've got a busy few weeks coming up at work so I don't think I'll be managing a 5 day split again until the new year!  It might be a good thing as I'm still skeptical about the volume I'm doing on smaller body parts.  Mainly arms and shoulders.

Before and after cutting pics

Brittas's Journal

Good luck with the bulk. Dont worry about feeling fat, its just part of the process. As long as you're training and getting good qulaity food down, you'll be just fine!

When do you plan on cutting then? Sounds (and looks) like you know what you're doing when it comes to a cut.

My journal

The_Goat


Good luck with the bulk. Dont worry about feeling fat, its just part of the process. As long as you're training and getting good qulaity food down, you'll be just fine!

When do you plan on cutting then? Sounds (and looks) like you know what you're doing when it comes to a cut.

Thanks for the compliment mate.
 
We're booking a holiday next year sometime during the summer, so I'll be cutting for that.
 
But..... I get married on the 27th of December, so I've decided to a 4 week mini cut to make myself feel better for the wedding day.  I shouldn't lose any muscle in such a short space of time, and it'll make me look and feel healthier.  And I won't have a fat face for the photos!!
 
I'll gain the fat back over xmas no doubt, but it'll put me in a better frame of mind for the big day.
 
Just can't decide whether to drop carbs a bit and up the cardio or go for the full blown keto diet that I used to finish my cut off last summer.

Before and after cutting pics

Brittas's Journal

Oops, forgot to update this with Friday's session.
 
As I only had 2 sessions this week, I crammed chest, shoulders and tri's into one workout.
 
Flat DB press            3 x 8            38kg (DB in each hand), 42kg, 46kg
Incline DB press        3 x 8           30kg (DB in each hand), 34kg, 38kg
DB shoulder press    3 x 8            26kg (DB in each hand), 26kg, 26kg
Skull crushers            3 x 10         20kg, 25kg, 30kg
Side lat raises            2 x 10         8kg (DB in each hand), 10kg
 
 
I couldn't get on a BB bench press so had to revert back to DB pressing.  I enjoyed it for a change.  My chest more or less got trained as normal, but my shoulders didn't really get a workout.  I was lifting the 34kg DB's the other week, and I only managed 26kg this time. 
 
Ah well, better than missing sessions altogether.
 
Due to being allover the country with work, and very tired on my normal days.... I haven't done any morning cardio this week.  This also means I haven't had chance to train my abs.

Before and after cutting pics

Brittas's Journal

Another week, another battle to fit all my training sessions in!  I know I'll miss at least one day this week, maybe two, so I thought I'd better do back and bi's today as I won't get chance to do an arms day. 
 
Wide grip chins                    4 x 6            Bodyweight for all sets    (wasn't on the prefered chinning station so didn't enjoy this)
Underhand latpulldown       3 x 8            72.5kg, 80kg, 87.kg         (went heavy here as I didn't do much on the above exercise)
Freeweight machine row     4 x 6            50kg for all sets               (started too heavy so did 4 x 6)
Deadlifts                              3 x 6            70kg, 80kg, 90kg             (pathetic)
 
Straight bar curls                 3 x 10          30kg, 35kg, 40kg             (drop set to 25kg for a few reps)
 
 
I'm still thinking of dropping deadlifts.  I seem to be doing them for the sake of it.  I don't enjoy them and I'd rather concentrate on getting some width on my back by doing chins/latpulldowns.  But.... I do appreciate how they can help the whole body grow and my lower back is looking better for it.
 
I'm planning a low carb 4 week cut on the run up to my wedding, so I might drop them for that period.  Deadlifts are hard work with no carbs inside you!!! (so are squats but I'll have to plug away there).   Then I'll bring them back in January when I start bulking again.

Before and after cutting pics

Brittas's Journal

Thought I'd get my legs done today as I'll need to do a morning session or 2, so need them done and out the way.
 
Squats            3 x 10            50kg, 60kg, 70kg            (stuck on this weight at the min)
SLDL               3 x 10            50kg, 60kg, 70kg
Leg curl           3 x 10            70kg, 80kg, 87.5kg
Seated calf raise    3 x 10     50kg, 60kg, 70kg             (+ a few drop sets)
 
Decent session.  Felt like I'd not had enough to eat again.  I'm thinking I ought to eat more on a legs day.  Legs will be fun when I start cutting next week!!!  I might alternate squats with leg press so I only have to squat twice during the diet.

Before and after cutting pics

Brittas's Journal

Another awful morning weights session!
 
Shoulders today.
 
DB press            3 x 8            30kg (DB in each hand), 30kg, 34kg
Military press     3 x 8            45kg, 45kg, 45kg            (bit heavy to be honest and only got 6 reps out)
Side lat raises    3 x 10          10kg, 10kg, 10kg
BB shrugs          3 x 8             70kg, 80kg, 90kg
 
 
Not a bad session actually.  Morning weights are never nice but it seems a bit more bearable with a shoulders session somehow.  And I more or less managed to lift my usual weights.
 
Did some ab work after which was good as I missed them altogether last week.
 
I'm in London with work tomorrow, so no training.  Then it's just chest and tri's on Friday.  Then the 4 week cut begins!!!  I'm dreading it.

Before and after cutting pics

Brittas's Journal

Chest + Tri's day today!
 
Incline BB press            3 x 8            75kg, 75kg, 80kg
Decline BB press           3 x 8            80kg, 85kg, 90kg
Dips                              3 x 8            BW, BW + 6kg, BW +  10kg
 
Skull crushers               3 x 10          25kg, 30kg, 30kg
Pushdowns                  2 x 10           65kg, 65kg            (+ a drop set)
 
 
VERY pleased with todays session.  I usually start with the flat or decline press, but these were busy so I went for the incline.  I was only 10kg behind my usual flat benching lifts.  Then when I went onto the delcine bench I was only 10kg behind my usual lifts from fresh.  Well happy there.
 
Also.... I discovered how much easier it is to do dips with a dumbbell between my legs, rather than a plate which I always drop!  Should have the confidence to lift a bit more now.
 
 

Before and after cutting pics

Brittas's Journal

Right, I've 100% decided to do a mini 4 week cut for my wedding (27th December), starting on Monday.
 
I've gained some muscle but lost my abs in the process.  I'll take some "before" pics tonight and put them up to see how I do.
 
I realise a 4 week cut in the middle of a winter bulk doesn't make much sense and will hinder my progress.  And I'll gain most of the fat I lose straight back over Xmas/new year/wedding... plus it'll be difficult with the up coming xmas parties ....... but I'm doing it for the following reasons.
 
1.    To look and feel better at my wedding.  The fat won't be visible in a suit or shirt, but I'll feel better and hopefully look a bit healthier in the face for the photos.
 
2.    To set myself up better for next summer.  I've gained a bit too much fat already and I'm only 3 months in.  If I was to continue at this rate all winter, including the xmas eating, right up to about May when I'd start cutting, I'd be back in the same boat I was this year.  Fat and not happy, with a mamoth cutting task ahead of me.
 
If the abs return.... great.  If I just lose a few pounds and slim my waist down a bit, I'm still happy.
 
***************    Cutting Method   ********************
 
Cutting carbs and lots of AM SSCV definitely works for me.  But I can't decide whether to do 100% keto, or to keep some carbs in before training.
 
I think I'll keep carbs in my 11am meal for the first week or 2, then maybe lose them and go keto for the last 2 or 3 weeks.
 
Right, I'm off into excel to plan my diet!!!

Before and after cutting pics

Brittas's Journal

Nice one dude!

Bring it on!!!! Just think of your "zoolander" stare for those weddings pics!!!!

All the best man. I finally decided to join JJB today so tomorrow starts the end of my "B cup" era.

JOHN 8:32