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

Jogging again this morning.  With a little addition to my route, I was out for 40 mins.  Although I didn't like the new bit of the route so I'll try something different next time!
 
Chest            WEEK 5
 
Flat BB            3 x 8            80kg, 85kg, 90kg (5)
Dips                3 x 8            +10kg, +14kg, +18kg
Inc flies           2 x 15         14kg, 14kg
Dec flies          2 x 10         14kg, 14kg
 
Annoyingly, I didn't feel very strong today.  Not sure why.  Bit tired I think.  But anyway, I managed 5 reps at my previous best bench of 90kg.  I really want to hit that 100kg bench now.  Whether it's during this routine (doubt I've got time now), or with the 50kg DB's when I switch to them shortly.  I'm hoping for a 95kg bench in 2 weeks when I next do this exercise.  Dips were good too.
 
Diet
 
All good.  I had a crap tea last night as I had to resort to the freezer.  I had 2 chicken breast things in breadcrumbs, so yet again, carbs were there.  Tonight is chicken fajeta mix.  So just chicken and veg.
 
I added an extra pitta in this morning and it was a more satisfying meal.  I just need to watch my fat level now.  Because, to be honest, I'm already nearing my comfortable limit to say it's nearly summer.  I don't want to abs out as I accept I'm bulking, but I don't want a fat gut!  I don't want to touch my diet as it looks good on paper.  Just need to control the weekends and odd treats.
 
I made protein pancakes this morning and loved them!  I used -
 
100g cottage cheese
75g oats
3 whole eggs
25g whey
bit of milk
cinneman and splenda to flavour
 
I use enough whey as it is, so I worked the nutritional value out without the whey or milk (don't think I'll need this), and they're perfect.  So I'll make them tomorrow without whey, and only a splash of milk if needed.
 
Oddly enough, they're more or less exactly the same nutritional values as my usual breakfast of 4 eggs + 3 toast.  So they fit in perfect.  I'll swap and change between these 2 meals.
 
Think I might skip weds cardio and give the legs a rest for tomorrows session.  Might do that every week.  3 cardio sessions will do for a bulk.  The lay in will be welcome too.

No cardio this morning.  Nice rest for the legs session.  Should've been a bit of extra time in bed too, but I woke up at my usual cardio time and didn't really get back to sleep.
 
Legs            WEEK 5
 
Squats            3 x 8            60kg, 65kg, 70kg (5)
SLDL               3 x 8             80kg for all
Leg press        3 x 10          100kg, 125kg, 135kg
Seated calf       4 x 10         62.5kg for all
 
Good session.  Finally got some progression with squats, but I'll have to watch it as I was really leaning forward.  I might stick with this weight for a few weeks and nail the form and up the reps.  I need to do something different with calves as I don't feel like I'm really hitting them.  SLDL's are going good at the min.
 
Diet was spot on yesterday.  Chicken fajeta mix for the evening meal.  Tonight is a bit unplanned, but the wife is sorted so she won't lead me astray.  I've got plenty of eggs and tuna so some kinda of omlette is on the cards.
 
Protein pancakes weren't as nice but I think I need to add some more milk in as they were quite thick.
 

No cardio this morning!  I could hear the rain banging down all night, so I decided to snooze and not bother with the run.  Thing is, when I got up it wasn't even raining anymore.  From now on, I will ALWAYS get up for cardio then judge the weather.  If it's banging it down I'll just take my time and go to work early.  I was in the mood for it too!
 
Shoulder            WEEK 5
 
Military press            3 x 8            50kg, 55kg, 60kg (4)
1 armed DB press     3 x 10          20kg, 20kg, 22kg
Seated side raise     2 x 15           6kg, 8kg
Front cable                2 x 15          12.5kg, 12.5kg
 
I've decided.... trying to go heavy on the standing military press is a bit daft and I'm risking back injury.  I could feel it tweaking today.  I hit a new PB, but it felt wrong.  And when I fail, I fail.  There's no squeezing that last rep out.  So even though I'm mid routine and don't plan a change for another 2 weeks, I'm going to switch this to a seated smith press to the front.  Much safer and I used to enjoy this exercise.  I may stick with it after the switch up, I might not.
 
I added another press in.  The 1 armed DB press.  I did this stood up and loved iot.  I'm keeping this in when it's a 5 day split week.  I might even keep it in on a 4 day split and drop a raise.  Felt great.
 
Diet
 
Another messy tea last night but I stuck to my no carb rule.  Ended up cooking some burgers out of the freezer.  It was a poor meal so I topped up with whey and PB before bed. 
 
I tried adding a banana to my protein pancakes this morning (blended into the mix).  The taste was good but it seemed to give me tons more mixture and stuck to the pan more.  I was late anyway and I ended up cooking 4 batches instead of my usual 2!  I'll not do that again!
 
I've had egg mayo instead of tuna today..... just fancied a change and I seem to have loads of eggs left this week.  So to compensate for the extra fat in the yolk, I've dropped the PB from my cottage cheese at 2pm.  Now I know I'm bulking and a few extra cals won't hurt.  Plus my evening meals are pretty random anyway...... but I like the idea of keeping strict during the working day.  It made me feel good about the diet, the fact that I can be flexable and add things in, and take things out.

Arms            WEEK 5
 
BB curls            3 x 10            45kg, 45kg, 50kg
DB hammer preacher            3 x 10            10kg, 12kg, 14kg
 
EZ skulls           3 x 10            25kg (not inc bar) for all
CGBP                3 x 10            50kg, 55kg, 60kg
Rope pulldowns    2 x 10        20kg, 25kg
 
 
Good session.  I lifted my previous best on the BB curls for the first 2 sets then added 5kg to it for the last set.  The straight bar is taking it's toll on my wrists but i'll switch to EZ in a couple of weeks.  I kinda felt like doing another exercise on bi's but I left it there.
 
Diet
 
Good again.  I was starving last night so I added a wholegrain pitta into my evening meal and stuck a chicken breast in there.  I slipped up later and had a muller rice thing tho!
 
I'm going to start weighing myself on a Friday morning and make sure I'm gaining some weight. 
 
12st 8lbs  this morning.  That sounds about right considering the muscle, fat, water thats come back now I'm eating carbs again.  I'm still looking quite lean, but I really want some size back now.  If I don't gain any weight this week, I'm adding 50g of carbs in.

Weekend wasn't too bad for eating.  I had a few bits of junk but nothing too crazy and plenty of protein.  We painted the lounge on saturday so I kept topping up with whey.  I actually looked quite lean on friday.  I may need to add some more food into the diet but we'll see what I'm like after this week.
 
I woke up feeling very odd today.  Dizzy and sick.  I didn't go running.  But I had a bash at training.
 
Back
 
WG Chins            3 x 8            BW + 6kg, +6kg, +6kg (5)
CG LatP               3 x 8            95kg for all
BB rows               3 x 8           65kg
BB shrugs            3 x 8            110kg
Rear flies            2 x 10           8kg, 10kg
 
I wasn't feeling the chins at all and struggled.  No progress at all there.  But then I made up for it by using 95kg for all the Lat PD's.  And everything else went up.  Felt like crap but got through it and it didn't make the dizzyness any worse.
 
I'm typing this then off into 2 back to back meetings so my PWO meal is going to be late!  I hope I get chance to nip down and eat!

Woke up with this dizzy feeling again.  It's getting annoying now!  So I didn't do any cardio.  I'm in London tomorrow so that only leaves Thursday.  If I feel any better I'll try and make sure I do thurs, purely to keep the fitness up.
 
Chest            WEEK 6
 
Incline BB            3 x 8            80kg for all
Inc flies               3 x 10          12kg's, 14kg's, 16kg's
Decline BB           3 x 8            80kg, 80kg, 85kg
Flat DB press       3 x 8            30kg's for all
 
 
A very odd session.  Basically I felt strong but this dizzy feeling knocked my confidence.  I did 80kg for all 3 sets on the incline BB.  So thats my best lift but for all 3 sets which is good.  But I only got 5 reps on the last set.  I reckon I could've upped the weight on a good day.  Then the decline BB felt even worse because of the position.  80kg felt easy but the exercise was making the dizzyness worse.  I did stick an extra 5kg on for the last set and could've easy gone heavier.
 
Because I felt like I'd not taxed the chest, I stuck some the flat DB press in on the end and it felt quite good.  I might go back to 3 presses when the routine changes. 
 
I'll do a 7th week on this routine, just because I think i can squeeze a bit more out on the flat BB, then switch.
 
Diet
 
All good again.  I need to keep my eye on gains tho and eat more if needs be.  I think I'll be ordering some creatine next week too.
 
I'm down London tomorrow.  It's the first time I've been for ages when I'm eating carbs so I'll treat myself to a few things.  Definitely a full english on the way down, and eat the toast, hash browns and beans this time!!  I reckon i'll take a meal for lunchtime and have a shake when I pit stop on the way home.... with a little treat.  Muffin, cookie, or just some chocolate. 
 
I love the trips with work, purely because of the food element.  I claim certain things back and I bump my mileage up to cover the ones I don't claim!  It was a killer when I was on the AD.... not allowing myself a bar of chocolate or a KFC!  Part of me wants a breakfast AND a KFC on the way home....... but I think that might be over doing it a bit!!!
 

You on keto still?

Got a glucometer to hand?

theiopener


You on keto still?

Got a glucometer to hand?

No to both!
 
I'm having about 150g's of carbs a day now.  Very odd feeling!

Get a blood pressure tester from medisave.

theiopener


Get a blood pressure tester from medisave.

I think it could be low blood pressure.  I'm off to the docs if I'm still like this tomorrow.

London yesterday.  I got plenty of protein in my diet and a bit of junk as a treat!  I some whey at 5am, then full english on the way down, then my own tuna sandwich mid afternoon, then a burger and muffin on the way home.  Chicken for tea and whey before bed.  Sorted!
 
No cardio again as this dizzy feeling is worst in the morning.  In fact it takes me a good 2 hours to feel normal.  But I did go and train my legs as I felt ok.  It went like this......
 
Legs            WEEK 6
 
Squats            3 x 8            60kg, 65kg, 70kg
SLDL               3 x 8            85kg, 85kg.... 2 reps and pulled my back!
Leg ext            3 x 10         70kg, 75kg, 80kg
Seated calf       4 x 10        65kg for all
 
Well what an annoying waste of a session!  I managed last weeks weights on the squat but dropped a couple of reps on the last set.  Although the dizzy feeling wasn't too bad, I daren't push for those last couple of reps.  So I went onto the SLDL, and my back went on the 2nd set!  So I thought I'd do the leg press, but both leg presses were busy!!!  So I did leg ext just to do some quad work.
 
So it's shoulder and arms tomorrow.  I've already said I was dropping the standing press because of my back, but I will try and make most of the routine seated to protect my back.  Unless it feels ok.  But i've got a feeling it'll take a few days.
 
I've also got a docs appointment tomorrow afternoon for the dizzy spells.
 

My back was hurting this morning, but it gradually felt better as the morning went on so I decided to train.  I had to do a few different exercises so didn't stick to the plan but I got things done.
 
Shoulders and arms            WEEK 6
 
Seated smith press            5 x 8            20kg (not inc bar), 30kg, 35kg, 40kg, 45kg
Side raises                         2 x 10          8kg, 10kg
 
BB oly curls                        3 x 10            40kg for all        (reps were poor)
EZ preacher                       3 x 10            20kg (not inc bar)
 
Over head extentions        3 x 10            20kg, 25kg, 25kg
Dips                                    3 x 10            BW for all
 
I enjoyed the smith press and will be replacing the military press with this from now on.  I'll keep this when my routine changes in a week.  I also found I was much stronger than when I last did them.
 
BB curls were a waste of time as I was scared about hurting my back.  I didn't want to do skulls because of this dizzy feeling when I lay down so I did the over head ext and loved it.  I'll do skulls next week just to finish the routine off but use these in future.
 
I've just been to the docs the dizzyness is vertigo.  It's actuall much easier today.  So I'm going to train as normal next week now I know it's not blood pressure related.  I've been scared of passing out if I pushed myself.  Hopefully, I can get some running back in next week too!!!
 
It's bank holiday weekend again and we're out on Sunday.  The wife is out early and the little one is off at 2pm so I'll use this chance to train so I can still do 5 sessions next week.  And I'm all pumped for my night out!!!
 
Diet is slowly getting worse.  I'm allowing junk in slowly but surely!  I'll clean it up again from Tuesday onwards.
 
Damn, just realised I forgot to weigh myself this morning.  Unless I eat a stupid amount of junk tonight I'll try and weigh myself tomorrow morning.

Just a quick one to update with my Sunday training.
 
My back got a bit worse when I picked my little lad up on Friday night, but seems to healing ok after that.  So I went to my local gym to get a session in before I go out tonight.
 
Back            WEEK 7
 
WG chins            3 x 8            BW + 4kg, +6kg, +8kg
CG LatP              3 x 8            95kg for all
Cable row (WG)  3 x 8            50kg, 57.5kg, 65kg
Smith shrugs       3 x 10          30kg per side for all    (reps went, 10, 12, 15)
 
So my width work was as normal, but I daren't do bent over rows so did the cable row instead.  And I did the shrugs on the smith so I could set the bar at the right height.  I normally do them in the squat rack and have to pull them up with my lower back.  I also went light and higher reps.  Daren't risk the back at all!!  No bent over flies just because I'd had enough.
 
So at least I've got the session in and stuck to my main lifts.  I'll be switching it all round next week anyway.  Lat Pulldowns and close grip chins.  Not sure what row to go with yet.  Shrugs may stay the same as I'm progressing nicely.
 
Diet's been so so to say it's a weekend.  I just need to make sure I eat enough protein now I've trained.  I'm cooking 2 chicken breasts to eat before I start drinking!
 
Only thing is, I'm almost out of whey and I'm not ordering any til Tuesday when my wage goes in.  So I'm going to have a few days without it.  I might just have to stick another tub of cottage cheese in to make up the protein.

I've ate far too much junk last week and done zero cardio..... so I felt fat this morning.  I'm glad I trained on Sunday but due to a busy day yesterday I hardly ate any protein.  Not good.  I wasn't even hungover.
 
I almost turned my alarm off this morning but I decided to get up and do a run.  I didn't quite do the full route due to getting up a bit late, but I was out for 30 mins.
 
Chest            WEEK 7
 
Flat BB            3 x 8            85kg, 90kg, 95kg (5)            new PB!!!
Dips                3 x 8            BW + 14kg, +18kg, +22kg
Inc DBs           3 x 8            30kg, 34kg, 34kg
Flat flies          3 x 10          14kg, 14kg, 14kg
 
What a session!!!  I felt great.  Thats the most I've ever done on the flat bench and I got 5 reps.  I actually felt like I could've done more.  I would've got 8 with a spotter but rep no. 5 just fell back down on me!  The whole point of this new routine was to smash PBs and I've done it on the most important lift (to me anyway).  I'm tempted to keep going and get 100kg but I'm going to switch it all around next week.  I'll get there with the DB's hopefully.  I've been chasing the 50kg DBs for years so they're mine in the next 6 weeks!
 
Dips felt great.  The extra press i stuck in was well worth it and I even lifted a decent weight.  My chest looked the best it's looked in 3 years when I looked in the changing room mirror.  Very happy.  I know it's only pump but this is how my chest used to pump up like when I was bigger.
 
And I'm ordering some creatine today so expect bigger lifts and bigger pumps!
 
The new routine will start next week and I've decided to ditch the 2 different chest routines.  I'm going back to 3 presses.  I reckon it'll be a flat press, incline, then maybe rotate Decline and dips.  See how that goes.  If my lower chest suffers then I'll give decline some priority after the next 6 week change.  I'm thinking flat DB's, incline BB.... maybe even smith as I used to enjoy this for incline bench.
 
Diet
 
Well last week and the bank holiday weekend wasn't great.  It gets cleaned up from now on.  I'm out of whey today and just about to put an order in, so I could potentially be without for the next few days.  I've got some skimmed milk powder which I will use as a shake at 4.30pm (not keen on the carbs in there but it's only for a few days), and I'll add a bit of extra cottage cheese in to my PPWO to make up for the missing PWO shake.  Then I'll make sure I eat plenty for my evening meal so I don't need a pre bed shake.  I'm sure I'll be fine.

No cardio today.  I went to see my favourite band in the world ever..... Counting Crows.... last night so it was a late one.
 
I had the afternoon off work today as we're having a carpet fitted but I managed to sneak a gym session in on my way home.
 
Now I don't normally like training shoulders and chest the day after each other, but my back doesn't feel 100 % yet so I thought I'd push the leg session to Friday.  So I had to do shoulders.  I reckon I'll go light and higher reps when I squat on Friday as I don't feel my back is right yet.
 
Shoulders            WEEK 7
 
Smith front press            3 x 8            40kg (not inc bar), 45kg, 50kg
1 arm DB press               3 x 8            22kg, 22kg, 18kg (10 reps)        22kg was too heavy and 20 DB's were taken!
Side raises                      3 x 10          10kg for all
 
It was a really rushed session and I wasn't resting enough between sets....... but what a session!  I'm not sure I've ever used 50kg on the smith press.... ever..... and it felt great.  So I've obviously got much stronger since I last did this exercise.  1 armed DB's are great also!  This routine could see my shoulders grow big time.
 
In fact I'm feeling good all round.  I can't wait to start on the creatine and start a new routine.  Junk is creeping into my diet bit I hope when I can get back to doing 3 days cardio I should be able to stay lean.  I might even do 4 days cardio if I have to.

35 mins jog this morning.
 
Arms            WEEK 7
 
BB oly curls                           3 x 10            40kg, 45kg, 50kg
DB hammer preacher            3 x 10            12kg, 14kg, 14kg
EZ Skulls                               3 x 10            20kg (not inc bar), 25kg, 30kg
CG BP                                    3 x 10            55kg, 60kg, 60kg
 
Decent session.  I'm looking forward to switching back to the EZ curls next week and hopefully getting 20kg per side on the bar.  Thats the most I've ever lifted.  Not sure what to change on tri's yet but skulls will go for a while as I'm bored of them now.
 
Diet
 
Not a great week this week.  In fact, I'm looking a bit fat again!  I've been out of whey for 2 days.  My wife has just text saying it's turned up so I'm ok for tomorrow.  I was off yesterday afternoon and ended up having a KFC about 6pm.  So I had no 4.30pm meal and nothing pre bed.  So I suppose less protein but still plenty of cals!  I've got nothing for 4.30pm today so I'm just going to drink a few cups of milk from the works kitchen!
 
I'm glad these bank holidays are out of the way.  I know it's only 1 day, but it seems to throw my whole week.
 
So.... plans going forward.
 

• 3 mornings cardio a week.... minimum..... maybe 4 if work and weather permits
• Creatine starting tomorrow
• No junk allowed Mon - Fri
• Continue with either no carbs or a small amount of carbs for my evening meal
• New rountine on Monday for 6 weeks and continue to add weight to the lifts

Loading on Creatine from today
 
Legs            WEEK 7
 
Squats            3 x 10            50kg for all
Leg press        3 x 10            100kg for all
Ham curls        3 x 10            65kg for all
Seated Calf     4 x 10            67.5kg for all
 
Nice and light today as I daren't risk my back.  Hopefully I'll have some confidence to go heavy again next week.  Felt good doing the higher reps though.
 
I've decided..... I'm just about at a fat level where I still feel comfortable taking my shirt off.  I don't want to get any fatter than this til the nice weathers been and gone.  So cardio must be a min 3 mornings a week, 4 if work allows.  No carbs after 2pm and reduce the junk at weekends.  Starting Monday!! Well, we're having BBQ this weekend and there'll be loads of left overs.
 
If this see's me losing weight (dam I forgot to weigh myself this morning), then I'll add some carbs in til I'm gaining.  But I can't decide if I need more or less at the minute, because my diet outside of work is getting messy.

Decent weekend food wise.  Probly didn't eat enough protein, but neither did I eat too much junk.
 
I was looking forward to cardio this morning in the nice weather but I just couldn't wake up and snoozed for an hour.  Shame because I'm in London on Weds so I can now only fit 2 sessions in this week.
 
Back            WEEK 1
 
WG LatP            3 x 8            65kg, 72.5kg, 80kg
CG chins            3 x 8            BW for all (6 reps)
DB rows             3 x 8            42kg (DBs) for all
BB shrugs          3 x 8            110kg for all
Rear flies            2 x 10         10kg for all
 
New routine!  I've kept the same structure but just trying different exercises out.  Lat P's are good, but the big jump in plates is going to make progress hard work.  I love CG chins and want to get to 3 x 10 before I add any weight.  I'm keeping the shrugs the same as I'm still making progress there.
 
I'm currently loading on creatine and I can see the water retention already.  But this is a good thing for me.  Once I was pumped I looked a lot bigger today.  Great for the ego and it gives me a massive boost in the gym.  This is why I like to cycle creatine.
 
I felt big today and I reckon I'm almost at my previous biggiest condition.  My chest is still smaller than it's been, but I'm hoping a few more weeks of eating well and lifting more and I'll be back to my best.  The best thing here is..... it's summer so I've still got all winter to bulk.  Hopefully I can make some real progress this winter and get ripped to shreds for my holiday next summer.  Can't wait!

35 minute run this morning.  Lovely in this weather at 6am.  I had my breakfast outside to cool down.
 
Chest            WEEK 1
 
Flat DB press            4 x 8            34kg (DB in each hand), 38kg, 42kg, 46kg (4 reps)
Incline BB                  3 x 8            70kg for all
Dips                           3 x 8            BW + 14kg for all    (6/7 reps)
Inc flies                    3 x 10           14kg for all
 
Great session.  Nice to get the 46kg's in the air on the first session back on the DBs.  I'll start on 38kg next week and see if I can get a few more reps on the 46's before I try for 50's.  I will only do 3 sets normally, but 42's were easy so I did an extra set. 
 
I also planned on doing the incline bench in the smith machine, but it was busy.  I'll use this in future.  I fancy using the smith for a change, and with all the uncertainty press DBs on my own, it'll be nice to use the stability of the smith and squeeze the reps out knowing I'm safe.
 
I went too heavy with the dips but I'll stick to 14kg til I can get 3 x 8 out.  Still not sure whether to swap these with decline on alternate weeks.
 
Diet
 
I usually do the cooking, but my wife bless her, decided to make my tea last night using some bits left over from the BBQ at the weekend.  So we had some tiny chicken skewer things and pizza!  Not much protein, tons of carbs!  Ah well!  I had some extra whey before bed to make up for it.
 
London tomorrow, and I need to try and stop the usual junk fest!  I reckon I'll have my usual full english in the services but I might take the rest of my food for the way back.  Just pull up and have a coffee and my tuna or cottage cheese.
 
I keep saying it, but I am looking fatter by the day.  I must pull my finger out with the cardio and hit 4 days when possible.  Twice isn't good enough.

Just a little update to rant about my lack of will power!
 
I went to London and back yesterday and decided to take my own food and eat pretty well.  I had a cooked breakfast on the way down but it was healthy enough.  I managed to avoid all the junk in the services that I usually treat myself to.
 
But my wife rang on my way home and asked me to pick her up a McDonalds as she'd not eaten all day.  So I caved in and got myself one.  Plus a doughnut later, and 2 glass of wine!
 
So.... my alarm went off at 5.35am to get up for running, but the wine, combined with being tired from all the driving, plus my son waking up loads in the night  =  me snoozing and missing cardio!!!
 
So thats only 1 cardio session this week.  I'm sick of missing them.  My journal is full of "next weeks" and I need to sort it out.  It's summer and I want to stay lean, plus it's now a long time til I cut again and I don't want to end up fat during the winter.
 
So... I'm now going to get up Mon - Thurs to do cardio.  Only extreme weather or work commitments will stop me.  If the cardio is too much and hindering gains, I'll either shorten the runs or eat more food.  I need to make it part of my routine, rather than hitting and missing.
 
Gains are coming on nicely but I won't be happy or be able to mentally commit to a bulk over the winter if I'm fat to start with.
 
So...... next week!