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

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

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

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

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

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

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

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

darnay


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

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

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

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

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

darnay


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

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

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


 

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

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

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

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

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

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

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

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

ddp08


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

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

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

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

McDonalds for breakfast, ha ha, nice one!!

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

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

Great work overall.

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