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

I've decided to leave legs til Friday when I don't do cardio, but I didn't do any today so I thought I'd get them out of the way.
 
Legs            WEEK 1
 
Squats            3 x 8            50kg, 60kg, 70kg (4 reps)
Leg press        3 x 8            125kg, 125kg, 150kg
Ham curls        3 x 8            65kg for all
Seated calf      3 x 20          20kg, 30kg, 40kg
Standing calf    1 x 40         20kg     (should be 100 reps but I was waaaay off!!!)
 
Good session.  Time to get some weight on that squat again as the weeks roll on.
 
Just after my rant about getting fat, my wife has begged me to go out for a curry tonight!  So babysitter pending, we're off.  Now I know I'll massively blow my cals for the day, but just to help my appetite I'll skip the 4.30pm whey + EVOO shake and I won't need anything pre bed.  Ah well.

I read in your journal when you did that 15 week cut and doing loads of cardio;, but what was your diet?  Cheers

FOO FIGHT3R UK


I read in your journal when you did that 15 week cut and doing loads of cardio;, but what was your diet?  Cheers

When I did the 15 week cut last year I dieted with low carbs for the first few weeks (100g - 150g of carbs a day), then went on a keto diet for the last few weeks.  So no direct carbs at all Mon - Sat, then a refeed on Sunday.
 
I did another 8 week cut recently and used the no carb diet again and it works well for me.

Had a lovely curry last night.  I don't feel bad about eating it because it was so nice.  My favourite Indian ever!
 
Shoulders + Arms            WEEK 1
 
Smith front press                            3 x 8            45kg (not inc bar), 50kg, 55kg (5)
1 armed DB press standing            3 x 8            18kg for all
Side raises                                      3 x 10          10kg for all
 
EZ curls                                            3 x 10            25kg (not inc bar), 30kg, 35kg (8)
DB hammer preacher                       2 x 10            12kg for all
 
EZ OH ext                                        3 x 10            20kg (not inc bar) for all
CGBP smith                                      3 x 10            40kg (not inc bar) for all
 
 
Great session.  Shoulders and bi's felted pumped.  Tri's was a bit of a mess.  I wanted to do CGBP first and OH's after but benches were busy.  So those weights mean nothing really til I can do them in the right order next week.  Tri's still felt good from the OH work and it's new.
 
I can JUST fit all this in and get to work on time.  But it's ok for weeks when it's a 4 day split.
 
        

Ok weekend.  Usual stuff really.  Bit of junk in there, not enough protein but plenty of cals!
 
Last night I was thinking I'd got 4 days of cardio this week.  But no..... I skipped this mornings session and I'm now in London on Thurs.  So thats only 2 potentially sessions now.  Really must sort this out!  I need to make sure I do Mondays then I'm away.  Getting sick of saying it to myself now. 
 
I wake up for work 40 mins later, wishing I'd just got up and done cardio.  But when I'm half asleep at 6am I don't think like that.
 
Back            WEEK 2
 
WG Lat PD            3 x 8            72.5kg, 72.5kg, 80kg
CG Chins               3 x 8            BW for all (6 reps)
DB row                  3 x 8            46kg for all
BB shrugs             3 x 8            115kg for all
Rear flies               2 x 10         10kg, 12kg
 
So everything except CG chins went up!  Nice session.
 
I've got some left over lasagne to eat up tonight.  I'm loathed to throw it away as we're trying to save money on food, not waste it.  So as stupid as it sounds, I'm going to eat it and leave the pasta if possible!  Crazy, I know.

Woo Hoo, 35 minutes cardio this morning.  Thank god for that.  I MUST do tomorrow unless the weather is really bad.
 
Chest            WEEK 2
 
Flat DB press            3 x 8            38kg, 42kg, 46kg (6)
Incline smith             3 x 8            50kg (not inc bar), 55kg, 60kg
Dips                          3 x 8            BW + 16kg for all
Decline flies              3 x 10           14kg, 16kg, 16kg
 
What a session.  Flat DBs felt great.  I felt a bit more stable this week.  46kg felt easy enough so for the first time ever I went for the 50kg DBs.  I got them on my knees...... sat back with them on my chest...... and could press the buggers in the air!!!!  I gathered myself and tried again but they were going no where!  Ah well, I'll get them up next week and hopefully get at least 3 reps out.  I wanted them in this 6 week cycle, so hopefully I'll do that easy.
 
I remembered how much I love incline smith pressing.  I hate it for the flat press, but it feels nice and safe and allows me to try and squeeze some extra reps out.  Something I need as I'm lacking a spotter.  Enjoyed today and my chest looked massive after!
 
Diet
 
Well I said I'd pick the pasta out of my lasagne last night........ I realised, not only is that very hard, but also hard on will power so I just ate the lot!

Another 35 mins cardio this morning.  Thats it for this week unfortunatley.
 
Legs            WEEK 2
 
Squats            3 x 8            50kg, 60kg, 70kg (5)
Leg press        3 x 10         150kg for all (poor reps, too heavy)
Ham curl          3 x 8           65kg for all
Seated calf      3 x 20         30kg, 40kg, 50kg
Standing calf    1 x 30        20kg
 
A very rushed session as I was late to the gym because of work, and I have a meeting coming up in 5 mins!  Nightmare.  I need to push for some heavier squats because I'm going no where.  I went too heavy on the LP and did some crap reps.  Ham curls were good, as was seated calf.
 
I'm back at work sweating like a pig.  I'm sat in front of a fan trying to cool down before my meeting.  I hope it doesn't last long as my PPWO meal will have to wait til I get out.
 
London and back tomorrow.

I can't seem to help these London work trips turning into a junk fest!  I had a full english, a shake and some cottage cheese..... but then a doughnut and a McDonalds on the way home!
 
Shoulders + arms            WEEK 2
 
Smith front press            3 x 8            50kg (not inc bar), 55kg, 55kg (5)
1 armed DB press           3 x 10          18kg, 20kg, 22kg
Side raise                        2 x 10          12kg, 12kg
 
EZ curl                            3 x 10           30kg (not inc bar), 35kg, 40kg (6)
DB preacher hammer      2 x 10            12kg, 12kg
 
Smith CGBP                    3 x 10            40kg (not inc bar) for all
EZ OH ext                      3 x 10            20kg (not inc bar) for all
 
Good session, but man..... it's a rush getting it all in!  I was sweating like mad.  Smith press was a bit too heavy and I might be better taking it slow.  EZ curls were heavy with 20kg a side on, but thats my previous PB so nice to get back to it.  CGBP felt great.  OH ext..... not so good.  Form was bad and I couldn't seem to get the elbows tucked in.  I'll drop the weight right down next week and nail the form, because I think it's good exercise.
 
I feel pumped like crazy now.  Even the chest got a pump from the CGBP.  Good for my night out tomorrow!

Usual weekend diet of not enough protein and too much junk.  Nothing crazy though.
 
No cardio this morning.  Mainly because I was very tired from going out on Saturday, but also because it was banging it down with rain.  I'll hit the 3 remaining days though.
 
Back            WEEK 3
 
WG LatP            3 x 8            65kg (10), 72.kg, 80kg
DB rows            3 x 8            50kg for all    
BB shrugs          3 x 8            120kg for all
CG UH Chins     2 x 8             BW for all
Rear flies           2 x 10         10kg, 12kg
 
Great session.  I dropped back down to 65kg as a starting weight on the LatP's, just because I felt I went too heavy last week and wanted to nail the form.  I'm on the top DBs for rowing now.  But I'll stick to these for the next 3 weeks and do 3 x 10.  CG chins were crap because the station was busy and I couldn't get on til the end.

No cardio again.  But my little boy was awake from 1am to at least 2am (last time I checked) so there was no way it was going to happen.  I'd all on getting up for work.  If I can make the remaining 2 days I'll be happy.  But we're trying to get him to stay in his own bed all night, so I've not got high hopes for this week.
 
Chest            WEEK 3
 
Flat DB press            3 x 8            42kg, 42kg, 46kg...... tried 50kg and failed again!
Inc BB press             3 x 8            70kg, 75kg, 80kg
Dips                          3 x 8            BW + 12kg for all
Inc Flies                    3 x 10          14kg, 16kg, 16kg
 
Great session.  But the 50's just wouldn't go up!  I felt like I got a bit further with them this week, but still not there.  I felt a bit disheartened that I'd not progressed but then I realised I went heavier earlier this week so I have made progress.  I started with the 38's last week...... straight onto the 42's this time so I am getting stronger.
 
And another massive plus point.......  I couldn't get on the smith machine again so I had to BB pressing in the rack.  The first 2 lifts were easy and I managed 7 reps on 80kg.  80kg is the most I've ever lifted on the Incline BB.... from fresh!  This was after pressing the 46kg DBs!!  And I don't think I've ever done 7 reps with 80kg.  So to do it as my second exercise shows massive improvement.
 
I dropped the weight for the dips to try and get some good reps out.  And the flies felt great.
 
End result........ my chest felt on fire!  I had massive pumps and it looked bigger than ever in the mirror.  If only these pumps could last forever!
 
Diet is shocking so I'll not even bother moaning.  Luckily, it's good in quantity department, so I should be eating plenty to grow off.  Just plenty to get fat off too!

Looks like I won't be doing any cardio this week.  Another bad night..... another snooze in the morning.  There's only tomorrow left.  Part of me thinks I should do it to keep fitness up, part of me knows I won't even try to get up tomorrow morning.
 
Worse part is.... I always seem to miss cardio when my diets also at it's worst.  Double trouble!
 
Legs            WEEK 3
 
Squats            3 x 8            50kg, 60kg, 70kg (5)
Leg press       3 x 10           100kg, 125kg, 150kg
Ham curl         3 x 10            65kg for all
Seated calf      3 x 20           40kg, 50kg, 50kg
 
Squats just aren't going up.  So I'm going to start using the 2.5kg plates instead up jumping up with 5kg a side.  See if smaller increments helps me get used to heavier weights.  Something has to budge.  Saying that, the leg press was good.  I decided to start a bit lighter and build up and I nailed 10 reps on 150kg.  Calves felt ready to explode so I'm not even bothering to attempt the 100 rep thing.  I'll save that when I stick again.
 
Diet
 
Not great.  We've not really got anything in this week for our evening meals.  Last night my wife decided she wanted bacon sarnies, as thats all there was in the fridge.  Worrying protein might be a bit low with just 4 rashers of bacon, I fried 3 eggs to go on top!  A lovely meal and hopefully enough protein.  Just a little high in fat.

As expected......... no carido.  Thats none this week.  Another bad night with the little one.  At least he's spending the whole night in his own bed....... even if it does mean I have to get up about 4 times!  Hopefully he'll improve next week and I can start running again.
 
Shoulders            WEEK 3
 
Smith press            3 x 8            45kg (not inc bar), 50kg, 55kg
1 armed DB press   2 x 10          20kg, 20kg
Side raises            2 x 10            10kg, 12kg
 
My shoulders felt fried today.  In a good way.  Whilst warming up, the smith machine was busy so I set myself up to press in the rack (luckily, it came free before I started).  And i found a safe way of pressing behind the neck without a spotter.  I love this exercise and it seemed to bring my shoulders up in the past.  It's awkward on the smith machine, so I'll give this a go in 3 weeks.
 
Diet was actually ok yesterday.  Feeling big again today.  I suppose it's because all the body parts are pumped at the minute.

Arms            WEEK 3
 
EZ curls                        3 x 10            30kg (not inc bar), 35kg, 40kg (7)
DB hammer preacher   3 x 10            12kg, 14kg, 14kg
 
CGBP Smith                  3 x 10            40kg (not inc bar), 40kg, 45kg
EZ OH press                 3 x 10            10kg (not inc bar), 15kg, 20kg
 
Nice session.  It's always nice to train arms on their own.  Weight didn't move on the EZ curls, but I got an extra rep out on the last set.  I think I've gone heavy early here and there's not a lot of room to do more.  I might start using the 1.25kg plates to get a bit more weight on the bar.  CGBP felt great.  i've not enjoyed this recently, but I got into it today.  And I took the weight right down on the OH press and got the form a bit better.
 
Diet was good yesterday apart from a bit of chocolate.  We're in Whitby this weekend so I'll eat some junk and not enough protein no doubt.  We're calling for a breakfast on the way, tomorrow morning, so I'll have some whey first thing, then a big breakfast.  Should see me through til the afternoon.
 
I've got a craving for a coffee and doughnut from McDonalds at the minute, so I might sneak out this afternoon!

Quick update as I'm due in a meeting soon and I'm not prepared!
 
Weekend with the family in Whitby.  BAD food!  Very tired, Noah wouldn't sleep, no carido this morning.  God damn it!!!  Looking fat now!
 
Back            WEEK 4
 
WG Latp            3 x 8            65kg, 72.5kg, 80kg
DB rows            3 x 8            50kg for all (managed 8 reps on all)
BB shrugs          3 X 8           125kg for all
CG latp             2 x 10           72.5kg for both
rear flies           2 x 10            12kg for both
 
 
Chinning station was busy again, so left them but had to do CG latp.  Went lighter than I used to and got a nice 10 reps out.  Good session.  Sweating like a pig at my desk and due in a meeting soon!

Thank god I managed to break the cycle and did some cardio this morning.  35 mins as per usual.
 
Chest            WEEK 4
 
Flat DB press            4 x 8            42kg, 46kg (7), 50kg (3), 46kg (5)
Inc Smith press        3 x 8             55kg (not inc bar), 60kg (4), 55kg
Dips                          3 x 8            Bw + 12kg, +12kg, BW
Cables X overs        3 x 10            30kg per side, 35kg, 35kg
 
 
Finally..... I got the 50's in the air and did some reps!!!  This is a big day for me!  I think the key was I did them as my 3rd set, not the 4th when I was worn out.  Plus I took long rests.  It felt great to get them up.  I did a set of 46's just to make up for the lack of reps.  Hopefully I'll get some more out next week.
 
The inc smith press was hard after that and I had to drop back down to 27.5kg per side.  I did a set of BW dips as reps were bad on these.
 
But very happy to hit a long time goal!

Cardio again this morning.  A nice 35 ish mins.
 
Legs            WEEK 4
 
Squats            3 x 8            55kg, 60kg, 65kg
Ham curls        3 x 12          65kg, 65kg, 65kg (9)
Leg press machine            3 x 10            102.5kg (5), 80kg, 80kg
Seated calf      3 x 20          40kg, 45kg, 45kg
 
I used smaller increments on the squats and it felt miles better.  So I'll start at 60kg next week and see what happens.  The leg press was busy so I ended up on the machine and it was awful!

35 mins of cardio this morning.  Yeah, thats 3 this week!  And I know it's all in my head, but I'm sure I'm looking a tad leaner today.  I did eat some crap at the weekend though!
 
Shoulders            WEEK 4
 
Smith BNP            3 x 8            30kg (not inc bar), 35kg, 40kg
1 armed DB          3 x 8            22kg for all
Side raises           3 x 10          12kg, 12kg, 14kg
Front raises         2 x 10          10kg, 10kg
 
Now I know I'm supposed to be sticking to the 6 week routines, but I decided to press behind the neck today..... couple of reasons! 
 
- I've been wanting to do it for a few weeks and got impatient
 
- my upper chest was killing from Tuesdays chest session, and I could feel it when I started warming up with the front press
 
- because I upped the weight on the front press pretty quick I've plateued already.
 
So I'll do this for 3 weeks then change the whole routine round.  I actually want to start BB pressing in the rack sat on a bench.  And do away with the smith.  And I'd like to re-introduce some heavy DB pressing, so I'll have to come up with something.
Diet
 
Had a McDonalds last night.  Nuff said!  Rest was ok.

Very quick session as I was late going to the gym but still had to back for the same time for a meeting.  Good job it was arms and not something heavy.
 
Arms            WEEK 4
 
EZ curls                        3 x 10            32.5kg (not inc bar), 37.5kg, 42.5kg (5.. then a drop set)
DB hammer preacher    2 x 10            12kg, 14kg
Smith CGBP                  3 x 10            40kg (not inc bar), 45kg, 50kg
EZ OH Ext                     2 x 10            15kg (not inc bar), 20kg
 
Quite a good session.  I've never curled over 20kg per side so that was a good feeling.  Not many reps but I still did the 10 using drop sets.
 
Still feeling fat but the cardio definitely made a difference this week.  Must get 3 in next week..... and the rest of the summer!

Nothing to report over the weekend.  Not too much junk, maybe didn't eat enough.
 
No bloody cardio this morning!  I had a really late night Saturday and my little boy woke up at 6am so I'm wrecked at the minute.  I've got the day off and we're going to the zoo tomorrow, I've got to be in work early Thursday, leaving only Weds morning to run!  I might stick 1 or 2 in on an evening.
 
Back            WEEK 5
 
WG Lat PD            3 x 8            72.5kg, 72.5kg, 80kg
CG chins                2 x 8            BW (6), BW (5)
DB rows                3 x 8            50kg for all
BB shrugs             3 x 8            130kg, 130kg (6), 130kg (6)
Rear flies              2 x 10            12kg for both
 
Every thing good.  Shrugs are getting a little too heavy.  I think I'll go heavy for week 6 then have 6 weeks of lighter weight and more reps.

I had the day off work yesterday and took my wife and son to Chester zoo, so no training and shocking diet.
 
No cardio this morning so thats this week wrote off.
Chest + Tri's            WEEK 5
 
Flat DB press            4 x 8            42kg, 46kg (6), 50kg (3), 42kg (6)
Inc Smith                   3 x 8           50kg (not inc bar), 55kg, 60kg
Dips                        3 x 10            BW for all
Inc Flies                    2 x 10          14kg, 16kg
Pushdowns            3 x 10            30kg, 35kg, 35kg
 
Few things to note today.  It's a 4 day week so I was going to do my usual shoulders and arms day, but it can be a bit much.  I finished my chest session and my tri's felt pumped from the dips so I thought I'd stick some pushdowns in and call them done for the week.  Leaving a shoulders and Bi's session..... which is much more manageable.
 
I might do that again next week as it will be a 4 day week again.  And there might be a few more as I have a few London trips planned.
 
I did the 50's again, but to be honest I felt pretty weak today and didn't achieve any more than last week.  I stuck a lighter set on the end to make up for poor reps.  Chest felt great when I'd done though.  Only one more week on this routine and it's back to the bar.