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

Legs            WEEK 1
 
Squats            3 x 8            60kg, 65kg, 60kg, 30kg
Leg ext           3 x 12          60kg, 65kg, 70kg
SLDL               3 x 12           30kg, 40kg, 40kg
 
 
I was a bit dissapointed with my strength on the squats.  I thought it would shoot up after the heavy leg pressing.  But after deadlifting on Monday for the first time in about 9 months, my back is sore and it hit my quads a bit too.  Hopefully I can push the weight up next week.  I went for high reps on the Leg ext, and did the same on the SLDLs.  It doesn't look like a lot of volume there, but I'm planning on adding some extra sets in on each exercise.

Shoulders            WEEK 1
 
Smith front press            3 x 10            30kg (not inc bar), 35kg, 40kg (8)
Standing BNP                  2 x 10            35kg, 35kg (8)
Side raises                      3 x 12            10kg, 10kg, 8kg
Rear cable flies                3 x 12            10kg, 7.5kg, 7.5kg
 
 
Something to note.......... I set the bench fully upright for the smith press.  Last time I did this exercise I had the bench a notch down, but I have always been a bit worried that it was hitting my upper chest a bit.  So I'm now doing it fully upright.  This makes the exercise harder, plus I'm hitting 10 reps so the weights I'm pushing will be down.  I think I got upto 60kg (not inc bar) last time I did this.  I'll be lucky to get to 50kg this time around if I want to keep reps up.
 
Rear cable flies felt great.  I'll be doing these whenever possible.  They might get dropped next week as it's looking like a 3 day split with the bank holiday and a trip to London on the cards.  I reckon it's going to be Back + Bi's, Chest + Tri's, Legs + Shoulders, with calves slotting in anywhere.

Arms            WEEK 1
 
DB curls            3 x 12            16kg, 18kg, 20kg (10)
EZ preacher      3 x 12            10kg (not inc bar), 15kg, 20kg (8 + drop sets)
 
Dips                  3 x 12            BW for all
Skulls               3 x 12            20kg, 25kg, 25kg
 
Standing calf     3 x 10            70kg, 75kg, 80kg (8)
 
 
I LOVE training arms on their own.  Shame a 5 day split is rare these days.  I dropped the weight down on the DB's and went for 12 reps.  Felt great.  As did the preachers.  BW dips were good and I'll be adding some weight next time I do these  (not if they follow a chest session tho!).
 
I went heavy on the standing calf raises.  I didn't feel like I got much out of it, but maybe thats cos I'm used to the burn from higher reps.  Lets see if I can work up the stack.
 
After a great training week it's looking like a 3 day split is on the cards for next week.  Then it'll be a normal week, then I've got a week off work, which means no training.  As much as I don't want to miss any sessions, I've not a full week off the gym since my holiday in April and the rest will do me good.  I just don't like interupting the 6 week routine.  It's a shame the break didn't drop on the end of the routine, but thats how it's worked out.

This week was going to be THE week i cleaned this diet and bulk up.  Cardio and cleaner diet....... but with the bank holiday, London trip on Thursday and snoozing this morning..... it looks like I've missed the boat.  I'm going to attempt to cut the junk out from today onwards and bring cardio back in next Monday.  I know I've said this before, but it's driving me mad now.  I went out drinking with my mates on Sunday, and I felt fat!
 
I'm catering for a 3 day split this week.  So......
 
Back + Bi's            WEEK 2
 
Rack Pulls            3 x 8            60kg (10), 70kg (10), 90kg (8), 100kg (2)
Lat PD                 3 x 10          65kg, 72.5kg, 80kg (6 dropped to 72.5 for 2 more)
Cable rows          3 x 10          50kg, 57.5kg, 65kg
 
DB curls               3 x 12            16kg, 18kg, 20kg
BB curls               2 x 10            30kg (8), 30kg (8)
 
 
It's potentially a 3 dayer so I got my bi's in there to get them done.  Well.... it looks like my deadlift/rack pulls days are over.  I was going ok on the higher reps/low weight, but once I got some weight on the bar I just didn't have the confidence in my back to push myself.  I wish I could get into these exercises but whats the point.  1 - if my fears come true and I hurt my back   2 -  i might never hurt my back but I can't ever see myself pushing it on this exercise.
 
I think I'm better off putting all my energy into pulldowns/chins, rows and shrugs.  At least I gave them another go and I know they're not for me.  Time to hit the pulldowns HARD and get some width on my back.
 
DB curls felt great.  My new routine involves the EZ preacher curls but both the bar and bench were taken.  So I went for the 25kg fixed bar and that was gone too!!!  Thats why I went for the 30kg and ended up doing low reps.  It didn't matter tho because my arms were shot!
 
I have this week and next to train, then I'm off work and training for a week.  I might be tempted to do an all out 2 week cut when I get back just to drop a bit of water and fat.  We'll see if I can clean it up and feel a bit better about myself before then.
 
 
Back to the 3 day split this week - with the bank holiday and London on Thursday, I can only train 3 days.  But, I'm working for an hour or 2 on Saturday morning, so I might leave my shoulders and do a quick session on them before I go home on Saturday.  If not, it's legs and shoulders on friday which is never nice!  I'm not too keen on training on saturday, I'd rather get home and spend some time with my little lad, but 30 mins won't hurt and could make life easier.

Chest + Tri's            WEEK 2
 
Flat DB bench            3 x 10            38kg, 42kg, 46kg (4 -  dropped to 34kg for another 4)
Inc Smith press         3 x 10            50kg (not inc bar) for all (10, 9, 9)
Cable X overs            3 x 12            15kg ps, 17.5kg, 17.5kg (different position so lighter weight)
Dips                           3 x 10            BW for all
Skulls                        2 x 12            20kg, 20kg
Seated calf                3 x 25            35kg, 37.5kg, 37.5kg
 
 
Not the best session but still making progress.  Bare in mind I went up 8kg on each flat DB press set from last week.  38 and 42 felt easy, but 46 was a bit too heavy.  Still got the reps in with a drop set.  I might continue with this til I can push 46 for 8.  Inc Smith felt great.  Hopefully I'll bump upto 55kg next week.  I tried something new on the X overs so dropped the weight right down.  Dips went well considering my tri's were tired and I kept skulls nice and light.  Seated calf for 25 reps was hard and I had to rest pause twice on the last set.  But I was worn out.
 
 
I've more or less decided (90% sure) that I'm going to do an extreme 2 week cut when I get back from my 1 week break.  I just don't feel comfortable with this fat and bloat.  So I'll attempt to clean things up next week and bring some cardio in.  Then I'll have my week off work and training, and try and drop my cals a bit.  Still enjoy my food on days out and stuff, but not over eat.  Then come back and dive into a 2 week keto diet with 1 refeed in the middle.  Cardio 5 mornings a week (unless I'm in London) and maybe some on a night. 
 
I won't take it any further than 2 weeks though.  I have to remember I'm bulking.  Hopefully, a 3 week break from bulking won't do too much damage in the long term.  It's 2 weeks really as I was having the week off either way.
 
I'll see how I feel after my week off.

I went to London and back yesterday and went down on the train.  I managed to escape too much junk.  In fact, I didn't really eat enough.  I had a KFC on the way back!  But the main thing is, I only had a shake later on.  I usually eat a KFC at 4pm then a meal that I don't really want at 6pm!
 
Decided to get my shoulders done with my legs today to save trying to fit them in tomorrow.
 
Legs + Shoulders            WEEK 2
 
Squats            4 x 8            60kg, 60kg, 65kg, 70kg (4)
Leg ext           3 x 12           70kg, 75kg (10), 80KG (10)
SLDL               3 x 12          50kg, 50kg, 55kg
 
Smith front press            3 x 10            30kg (not inc bar), 35kg, 40kg
Side raises                      2 x 12            8kg for both
Rear cable flies                2 x 12             7.5kg (per side), 10kg
 
 
I was disapointed that 60kg felt so heavy on the squats and didn't move the weight up.  Then I thought I'd go for it and managed 8 reps with 65kg and had a go at 70kg.  Felt good. 
 
I really should have left the shoulders alone as I was pretty wiped out (the 4.30am start yesteday didn't help).  So I still hit them but I didn't move the weight from last week on the press.  I did manage an extra 2 reps on the last 40kg set though.  At least it's done now and I'm well and truely shaking!

Finally...... I got up this morning and did some cardio!!!  And you'll never guess what made me do it.  I've got a new phone, Hero/G2 (same kinda thing as the iphone), and I installed "cardio trainer" which basically tracks your route via GPS and google maps, times it and saves all the data onto a website.
 
I did 27 minutes this morning!  I tried to walk some of it as I was getting a bit out of breath, but I just don't get on with brisk walking unless it's a decent hill.  I find I have to force myself to walk fast, where as when I do a light jog, it's much easier to slow myself down.  Hopefully i can keep it up now I've started.
 
Back            WEEK 3
 
Lat PD            3 x 10            65kg, 72.5kg, 80kg (8)
Cable rows    3 x 10            57.5kg, 65kg, 72.5kg (8)
Hammer PD    3 x 10            60kg, 60kg, 70kg
BB shrugs      3 x 8               100kg for all
 
 
So I've now dropped deads and I was hoping for a great session on the Lat PD but it was the same as last week.  Rows were great and I added in the Hammer pulldown to finish my lats off.  The shrugs were a welcome return. 
 
I was tempted to stick my bi's in as I think it'll be a 4 day split this week (yet another London trip looming), but they can go in with legs and I might do tri's with chest tomorrow.
 
I really need to cut the crap from my diet from today onwards.  I'm finding it all too easy to eat junk.  If I can clean it up and avoid all the buns and chocolate at work, then I can afford to have the odd take away or a "bad" evening meal if the wife wants it.  Luckily she fancies something different to me this week, so I'm making a chilli to last me 2 days.

Cardio again this morning.  I extended the route, but also went a slightly different way which must have reduced the distance and it only added a few mins onto the run.  31 mins or something.  It's still dark when I set off at the minute, and part of my route is down a path off road.  I won't be able to do that soon so I went a different way.  I'll try and extend it tomorrow.
 
Diet was good yesterday other than a bit of chocolate last night.
 
Chest            WEEK 3
 
Flat DB press            3 x 10            42kg, 42kg (8), 42kg (6), 38kg (6)
Inc Smith press         3 x 10            50kg (not inc bar), 55kg (9), 55kg (9)
Cable X overs           3 x 10            30kg, 30kg, 27.5kg
Seated calf                3 x 25            35kg, 37.5kg, 40kg
 
 
I was really dissapointed with the Flat DB press.  But I suppose I usually start light and ramp the weight up, so I maybe did just as much work today.  I was hoping to do a set on the 46's but in the end I had to drop to 38!  Smith press was good and I went up there.  And my chest felt good after.  The pump was great.  I wanted to do tri's today but didn't have the energy.
 
As much as I don't fancy a week off training, I think I need it.
 
 

Went running again this morning.  I upped the distance a bit and did 3 miles in 35 mins (I love this GPS logging!).  I was hoping that would take me nearer 40 mins, but it looks like I've got a long way to go to be out for 45 mins!
 
It's looking like there's a problem in London that I need to fix before I'm off next week, so I need to go tomorrow.  So that will be it for cardio until I return to work.  I just pray that I can carry on cos I've enjoyed it this week.
 
Back + Bi's            WEEK 3
 
Squats            4 x 8            60kg, 65kg, 70kg (7), 75kg (3)     new PB!
Leg ext            3 x 10         75kg, 80kg, 87.5kg
SLDL               3 x 10          50kg, 55kg, 55kg
 
DB curls            3 x 10         18kg (12), 20kg, 20kg (9)
BB curls            2 x 10         25kg for both
 
 
I'm over the moon with squats.... and I was up against it today.  First of all my legs are tired from running, secondly I wasn't in the usual power rack.  It was busy so I had to squat in the normal rack where there is nothing to catch the bar.  But 70kg sailed up for 7 reps so i went for 75kg.  I could have got 5 reps if I wasn't worried about the safety aspect. 
 
I'm tempted to start doing a 4th set on a lot of the compounds.  Just to try and get a heavy set in there and push my strength.
 
DB curls were hard work but I was tired out.
 
 
I totally messed the diet up last night.  I had chilli on it's own as my evening meal at 6.30pm and intended to have a tub of quark before bed.  But the wife had been out and about and got home hungry and sent me for fish and chips.  So I had a sausage and a few chips!  Not a full portion but still not good.

Well done on getting back into the swing of morning cardio, its never easy to start back.

Good squatting too.

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Well I didn't end up going to London.  I think my boss is trying to save on my expenses and wants an IT guy from our sister company down that way to go take a look at the problem.
 
I did say I was going to try and do cardio on Thursdays (involves getting up even earlier as the wife works), but I didn't bother today.  So I have 2 days and only shoulders and tri's to train.  I could've just got them both done today, but I thought I'd split them up and make sure I get abs and calves trained too.  It's nice not to rush around also.
 
Shoulders            WEEK 3
 
Front smith press            3 x 10            35kg (not in bar), 40kg, 45kg (8)
BB BNP                             3 x 10           30kg, 35kg, 35kg
Side raises                       3 x 12           8kg, 10kg, 12kg
Rear cable flies                 3 x 12           10kg (per side), 10kg, 12.5kg
 
 
Great session.  I felt big again today and I think I know why.  I reckon one thing missing from my shape is a good set of shoulders.  And today they were pumped right up.  Shame it doesn't last!  I must focus on them and bring them up this winter.
 
So tomorrow is just tri's.... which sounds a bit pathetic!  I'll stick a calf exercise at the end but it'll be a quick session for sure!!
 
Then a week off!  I'll miss it but I need it.  My diet plans for next week are.......... not to have any diet plans!!  I'll make sure there's some protein in my meals, but thats just natural for me now anyway.  I'll eat 3 meals a day and live like a normal person.  There'll be plenty of junk when we're out and about, but I reckon I could actually drop a bit of fat as I won't be comsuming anywhere near the calories I do on a normal day.  I risk losing a bit of muscle, but it's not all going to fall away in a week is it!!!
 
The key is, when I come back I need to carry on as normal.  Hit the weights as heavy as I have been doing.  It's only a week off, so I don't need weaning back into it. 

Tri's            WEEK 3
 
Dips            3 x 10            BW for all
Skulls          3 x 12            20kg, 25kg, 30kg (10)
 
Standing calf        4 x 10            70kg, 75kg, 80kg, 87.5kg (8)
 
Short and sweet!
 
No training for a week now.

Hi ive looked at your journal a few times now just wondered if your still on your bulk and how much weight u put on so far?

ddp08


Hi ive looked at your journal a few times now just wondered if your still on your bulk and how much weight u put on so far?

It's not going exactly to plan mate!
 
I last cut for a holiday in April, and I won't be cutting again til next spring, so I have a full year of bulking.  It went really well to start with.  I kept the diet pretty clean, kept cardio in, and the muscle and strength came back, + a bit more.
 
But then I got lazy and I've let myself get a bit fat.  In turn, that means I sometimes struggle to stick to my bulking diet (not wanting to over eat and get even fatter), so things have slowed down.
 
I was 11st 13lbs when I finished cutting in April.  I'm now about 13st 10lbs.  Some of it is muscle, but plenty of fat.
 
I'm off working this week and not training.  But I more or less convinced that i'm going to do a 2 week mini-cut next week, just to drop of this fat and get myself back into the "clean eating" mind set.

Lots to update after my week off!!
 
First of all my wife is pregnant with our second baby!!  Woo hoo!  I didn't want to say anything til we had the 12 week scan, but we had that on Wednesday and everything is fine.  Hence the reason I've been eating a load of junk.  She's had "evening sickness" and basically only fancies nice food....... which means junk!  She then feels sick pretty soon into the meal and I end up with all the leftovers.  And who can pass up leftover pizza, McDonalds and curry??  So it's ruined my diet.
 
Sooo.... following on from that I'm doing a 2 week cut as I've mentioned in the past.  I know I'll only really lose a bit of water but it'll make me feel better and hopefully sort out my stupid diet.  I'm more or less going carb free for 2 weeks, so I'll bring moderate carbs back in after that and add them in til I start gaining weight.  We're out for Sunday dinner next weekend with my parents, so that will be my cheat/carb up.
 
I think I've actually dropped some fat while I've been off.  Although my diet has been poor, calories have been way down on my usual diet.    Some days I just had cheese on toast for a meal!
 
I'm going to aim for 45 mins cardio every morning (5 days this week, 4 next), which will carry on after my cut.  I extended my run this morning and was out for 37 minutes, but I need to go a bit further to get to 45.  It was a nice run but it's now pitch black at 6am so it's all road running under the street light for me.  Unless I get some light when the clocks change.
 
I thought I'd feel small in the gym today but I actually looked ok.
 
I weighed in at 13st 9lbs this morning.  Lets see how much I drop.
 
Back             WEEK 4
 
Lat PD            3 x 10            65kg, 72.5kg, 80kg (8)
Cable row       3 x 10            65kg, 72.5kg, 80kg (8)
Lat PD machine    3 x 10        57.5kg, 65kg (7), 57.5kg
BB shrugs        3 x 8            105kg for all
 
 
I didn't feel the best but it was nice to train again.  I suppose I won't feel great while I'm dieting but I don't want my lifts to be dropping at all.  I'd love them to increase but we'll see.
 
I've also got a calorie counter for my phone which is actually really quick and easy to use.  I'm going to run my diet through it today and see what it looks like.

41 minutes of cardio this morning.  I totally changed my route and felt like I was out ages, but I only added a few minutes on.  Hopefully I'll get to 45 mins tomorrow.
 
Diet was spot on yesterday.
 
I've had a nightmare today.  The boss called me into a meeting at 10.30am, and I didn't get out til gone 12.30pm.  So I had to wolf my dry tuna down (which had leaked in my cool bag) and go and train straight away as he wants us back at 2pm.  The session wasn't great and I don't know when I'll get my PWO meal as I'm off in a minute!
 
Chest            WEEK 4
 
Flat DB press            3 x 10            38kg, 42kg (8), 42kg (7)
Inc Smith                  3 x 10            70kg, 75kg (9), 75kg (8)
Cable x overs            3 x 10           27.5kg, 30kg, 30kg
Seated calf                3 x 20            35kg for all
 
 
Just to note I've worked out the smith bar is 20kg so I'm now included the full weight.
 
Flat DBs was awful.  I had no confidence and everything felt heavy.  Inc smith was a bit better, but I just didn't have the energy today and rushed the session.  I need to sort this chest workout as it's getting worse every week.
 

Brittas,
 
first off, i've been reading your journal everyday since feb 09 and find it really interesting and honest. you dont seem to care what you write down and it all seems truthful.
 
just a quick question, you say you running for 35/40m mins at the moment, is that a light jog or are you pushing yourself. 
 
I think you could get a better work out if you went to the gym in morning stuck your ipod on and ran on the treadmill for 40 mins that way you know the distance, speed and time your running? i understand it would take longer to do the whole procedure but surely in the long term benefits would be greater?
 
congrats on the baby and keep up the good work.
 
VALE

Thanks for the kind words mate.  I don't get many followers in here, but it's nice to just get my feelings and frustrations out sometimes!
 
My cardio is a light jog/brisk walk.  There's plenty of ups and downs on my route so I tend to brisk walk up the hills and jog the flat/downhills.  I try and stick in the fat burning zone and don't get out of breath.
 
I used to do my morning cardio in the gym.  I used to get up, drive to the gym near work and get it done.  Get a shower at the gym and come into work.  I switched to outdoor cardio in May. 
 
Mainly because I fancied a change.  I was getting very bored of the X trainer!  But because I work and train 45 mins away from home, it meant my breakfast had to pre-prepared and was often just a liquid meal.  Whey, milk, oats, peanut butter.  Doing cardio at home means I can get it done then cook something decent for breakfast.  I'm getting the same calories, but I enjoy it and I'm more satisfied.
I also changed my gym membership to off peak, as I train at lunchtimes, which saves me some cash.  If the mornings get too cold I might switch back to the gym for cardio.
 
I've also got some GPS logging software for my phone which tracks my route which is making it interesting at the minute!

I'm suffering today!  No carbs and lots of cardio is taking it's toll!
 
I was out running for 47 minutes this morning.  I'll stick to that route from now on.
 
Legs            WEEK 4
 
Squats            3 x 8            60kg, 65kg (5), 60kg (6)
SLDL               3 x 10          50kg, 55kg, 55kg
Leg ext           3 x 10           80kg, 87.5kg, 95kg (8)
 
 
Squats were awful!  Tired from all the running!!  I struggled with 60kg, tried 65 and dropped back to 60 again.  And it felt heavy!  Hopefully I can pick back up next week..... if not then certainly when I'm eating carbs again.  I want to break 80kg pretty soon.
 
I kinda made up for it by going heavy on the leg ext.  I'm glad it was a quick session today.
 
Diet has been spot on so far this week.  I had a bit too much peanut butter last night but it's not the end of the world.  I'm missing nice food already.  Quark and PB is the highlight of the day! 

Boo I skipped cardio this morning!  I was tired, up in the night with the little one, and my legs felt like lead after 3 days running and a legs session.  So I rested.  Annoying thing was, I didn't really go back to sleep so I didn't gain much rest.  On a normal week (wife isn't working this week), I'll only be able to make 3 or 4 mornings so it'd never hit 5 days anyway.
 
Shoulders            WEEK 4
 
Smith front press            3 x 10            55kg, 60kg, 65kg (8)
BNP                                 2 x 10            30kg, 30kg
Side raises                      3 x 12            8kg, 10kg, 12kg
Rear cable flies                3 x 12            7.5kg, 10kg, 12.5kg
 
A really good session considering how I've struggled with everything else this week.  I might go heavier on the smith press next week.
 
Diet has been spot on again.  I'm dreading the weekend.  We're out for Sunday dinner with the parents on Sunday so that will be my treat.  Other than that, I'll try to stay carb free.  I might eat a McDonalds or curry or whatever, but just skip the bread/rice/pasta.  The Sunday dinner will be my only carbs...... I hope!
 
I'm looking a tad leaner (water I know) and feel good now I've got a good pump this week.  Only my arms left to train.