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

Back to work today and hopefully back to some normality.  I didn't even consider cardio today, but I might do some tomorrow.  Not if the weathers as bad as it's been!  I'm getting a mini stepper for my birthday so I've only got 3 weeks to attempt outdoor cardio.  My wife won't be at work til after xmas now, so I can try for 5 mornings a week too.
 
I didn't get chance to do my legs at all last week and I didn't feel like it today so they've been missed I'm afraid.
 
Chest + Tri's            WEEK 6
 
Inc smith             4 x 8            90kg, 95kg (6), 100kg (4), 80kg (8)
Hammer press     3 x 8           50kg, 60kg, 60kg
Inc flies               4 x 10          14kg, 16kg, 18kg, 20kg
Dips                    3 x 8             BW for all
Pushdowns        3 x 10            25kg, 30kg, 35kg     (different machine)
 
 
A very odd session.  Obviously I didn't have my usual energy due to time off and poor diet, so I suppose I shouldn't have tried to up the weight!  So the reps suffered and there was no way I could get up to 105kg this week.  So I did a lighter set at the end.  Decline press was busy so I had a bash at hammer press.  Dips were poor but I was tired out!!
 
As I'm enjoying this routine, I'm going to keeping going with it til xmas.  There's only another 4 weeks so it's just right.  I'm going to tweak a few things, but nothing much.  I will be slightly dropping the incline on the smith press, dropping the weight a little bit and ramping back up to hopefully hit 105kg or even 110kg before xmas.  So if I start next week with a max lift of 95kg that should do it.  I've not been enjoying the decline press so my second press will be some kind of flat press.

I don't think I'll be doing any cardio this week.  I've all on to get out of bed!  Plus it's raining every morning.  I do need to do the next 2 weeks before my stepper arrives, just so I feel the benefit of coming indoors.  And so I'm in the habit of it.
 
I'm only working Thursday morning so I need to squeeze a quick session in on my way home.  So I thought I'd get my Bi's done today so it's just a qucik shoulder blast on Thurs.
 
Back + Bi's            WEEK 6
 
WG Chins            4 x ?            BW for all (8, 7, 7, 5)
CG Lat PD            3 x 10         65kg for all     (fancied a light session)
BB rows               4 x 8           50kg, 50kg, 55kg, 55kg     (went light to sort form out)
Smith shrugs        3 x 8          90kg, 95kg, 100kg
 
BB curls                3 x 10         40kg, 40kg, 45kg            (probly the most I've lifted over 3 sets)
DB hammers        2 x 10          10kg, 12kg
 
Leg Press calf raise        3 x 20            60kg, 70kg, 80kg
 
 
A very intense, packed session but it felt good.  Chins were average.  I've really gone off BB rows and they're getting ditched next week.  BB curls were great.  I've used the 45kg bar a few times many moons ago, but I don't think I've ever done 2 sets of 40kg before hand.  Next week will be 40, 45, 45.  I'm making the best progress on my Bi's ever with this method so I'm sticking for a while.  The fixed bars help, because I'm not messing with little weights.
 
I stuck the calf raises in at the end so I can do some heavy sets on Friday. 
 
Very pleased with today!  I'm all set to have a big push before xmas....... hopefully only miss one weeks training over xmas then crack on again in the new year.  If I'm looking fat, I'll do a 2 week cut mid Jan (have a week or 2 to get into it after xmas), then heavy heavy til I cut in the spring.  Hopefully, if finances allow, we'll be booking a holiday in the summer so that will dictate when I cut and give me something to aim for.  If not, I'll aim for August or something.
 

Just had time to squeeze a very quick shoulder session in before I finished work for the afternoon.
 
Shoulders            WEEK 6
 
Hammer press            3 x 8            90kg, 95kg (7), 100kg (5)        (previous PB)
Military press               3 x 8           40kg, 40kg, 45kg
Cable side raise          3 x 10         10kg, 12.5kg, 15kg
Rear bench flies          3 x 10          10kg, 12kg, 12kg
 
 
Job done.  I'm back up to my previous best on the hammer press, but I've just realised..... it's taken me 6 weeks to get back to it.  So I'm not retaining strength?  Anyway, I'm carrying on with this routine til xmas so I'll creep about 100kg.
 
The whole "6 week routine" thing has worked really well for me, but now I've found some key exercises that works, I'll be changing less and less I think.  Anyway, I'm on this til xmas so it'll be a 10 weeker.  A few tweaks will come in next week, but nothing much.

I'm working from home today, but managed to nip out for a leg session.
 
They've not a full rack like the gym near work, so I don't feel comfy going for big squats.  But seen as I'd not trained legs for 3 weeks, I didn't worry about the weight too much.
 
Legs            WEEK 6
 
Squats            4 x ?            40kg (10), 50kg (8), 60kg (7), 65kg (5), 70kg (2)
Leg ext            2 x 10         65kg for both
Ham curl         3 x 10          50kg, 55kg, 65kg
Seated calf      4 x 8            75kg, 80kg, 85kg, 90kg (6)
 
Quite a good session considering.  I was only 5kg off my PB, and even though reps were down, it's nice to get used to the weight again.  Calves were great.  I smashed my previous PB of 80kg on the heavy session.

Legs are still in bits from Fridays session!  I knew they would be.
 
I've got people working with me tues, weds, thurs this week but I hope I can still get out to the gym at lunchtime.  In theory I could do a 5 day split, but I daren't risk it so I did tri's with chest today.
Also, even though this routine is barely changing, I thought I'd reset the week number so I can track progress.
 
Chest + Tri's            WEEK 1
 
Inc smith            4 x 8            80kg, 85kg, 90kg, 95kg (4)
Flat DBs              3 x 10         28kg, 30kg, 34kg (8)
Inc flies               3 x 10         14kg, 14kg, 16kg
Dips                    3 x 10          BW for all
Skulls                3 x 10           20kg, 25kg, 30kg (8)
 
I dropped the angle on the inc smith by another notch so it's about 20 degs I'd say.  I'm hoping I can get even stronger cos it's a bit flatter and it adds some variation in.  My aim is to lift 110kg before xmas..... even if it's 1 rep.  But.... if it's getting to heavy and reps are dropping too much I'll not go for it.
 
Flat DBs felt good for a change.  After xmas I might have a bash at flat benching again and see if I can break my PB there.
 
I'm out of whey and I'm not buying any til Jan to save some cash.  So I have to make sure my diet is spot on.  I think the key to making up for the protein is to make sure I have big portions for my evening meal.
 
Bit of news that might wreck my bulk plans a bit.  My wife has started hinting at a holiday and seems to want to go earlier than later.  She's looking at May/June.  So my cut will have to start a few months earlier than I first thought.  I'll be cutting in March at this rate!  It's good in a way, because I hate being fat.

God damn, so frustrated!!  Laid in and missed cardio today.  I know I've not done it for a few weeks, but i was intent on doing some tomorrow.
 
And I'm working with a consultant today, but I was convinced I'd be able to nip out to the gym but it's not going to happen.  It's 2pm already and I've had to be around for this guy to do the work.
 
It's not a big issue, cos I'll just do a 4 day split as normal, but I fancied doing a 5 day split and splitting back and legs up a bit.  Back width + depth, quads + hams.  Oh well, it'll just have to wait!  I was soooooooo in the mood to train today too!

bummer, hate that.... i've been looking to re-start morning cardio but been waking up to the sound of rain aginst the window. Sod that....

The joys of training in my lunch hour.  It's ok most of the time but sometimes work gets in the way!!!
 
Ha, I was only asking you about outdoor cardio yesterday!  Mines coming indoors I'm afraid.  I was trying to push myself to have a couple of weeks outdoors before my stepper arrives...... but I can't see it happening!

What a day.  I've been working with another consultant all day, but this one sat at my desk and used my laptop.  I managed to get a meal in about 12pm then made an excuse to get out and train at 1pm.  We ran out of everything last night so I didn't have a meal for the afternoon so I just had 2 double cheese burgers.  Bad I know, but it did the job.
 
Back            WEEK 1
 
WG Chins            3 x 8            BW for all (8,8,7)        Yay, nearly 3 x 8
CG latPD              3 x 8            57.5kg, 57.5kg, 65kg            Using cable row handle
T bar rows           3 x 8            25kg, 35kg, 45kg
Machine row        3 x 8            25kg, 35kg, 45kg
Smith shrugs       3 x 10          80kg, 90kg, 100kg
Standing calf        3 x 20          30kg for all
 
 
What a work out!!!!  Best ever performance on the chins, the LatPD felt great with the cable handle and I enjoyed both rowing exercises.  I've decided to do an extra row to try and build my back up.  I was well and truely worn out!!
 
My evening meals are finally starting to look like a BBers meal.  After a few months of lasagne, currys and other rubbish, I'm currently eating some good meals at home.  My wife wants to lose a bit of weight before xmas and she knows dropping carbs at night sorts this out.  So she wants chicken and salad or veg every night.  I'm having the same but 2 breasts and a bit of rice!  We've done this before and it got boring, but I'm a better cook now and coming up with new ways to cook chicken.  We did the shopping tonight and just bought a pre-cooked chicken.  I'm eating loads too so it's making up for my lack of PWO shake.

Another awkward day working with a consultant, but today is the last.  I managed to squeeze a meal in the morning and ate my PWO meal straight after the gym.  I was hungry so I got a double cheese burger on the way home!!  I then ate my evening meal and I'm stuffed, so no need for quark tonight.
 
Shoulders + Bi's            WEEK 1
 
Hammer press            3 x 8            95kg, 100kg (6), 100kg (5)
Smith front press        3 x 10          40kg, 50kg, 55kg
Side raises                  3 x 10          8kg, 10kg, 12kg
Rear flies bench          3 x 10           10kg for all
 
BB curls                     3 x 10            40kg, 45kg (9), 45kg (7)
Cable curls                2 x 10             17.5kg, 20kg
 
 
Not a bad session.  I wanted to hit 105kg on the hammer press but 100 was HEAVY!  So I'll stick to the same weights next week til I can hit 7 or 8 reps on my last set.  Front smith press made a nice change.  I also got a new PB on the bi's.  Next week I'm using 45kg for all 3 sets.  Thats the heaviest fixed BB in my gym so I'll plug away til I can do 3 x 10 on that weight.  Then I'll change to something else.
 
I've only got a week til my stepper comes (thats if my parents have actually bought me one as promised!), so I might not even attempt cardio next week and just wait now.  Then do a couple of weeks before xmas, then full steam ahead in the new year.  Cardio WILL be part of my everyday routine in the new year.

Legs            WEEK 1
 
Squats            4 x ?            60kg (8), 65kg (8), 70kg (5), 75kg (3)        back to my PB
Ham curls        3 x 10          65kg for all
Leg press        3 x 10         100kg for all
Seated calf     3 x 8            85kg for all
 
 
Nice session.  Legs feel smashed to bits now!  I was hoping for slightly higher reps with the squats, but I've still got a bit of DOMs from last Friday believe it or not!  Well at least I got back to normal and I'm hoping to do 80kg next week.  If/when I platuea with the squatting I'm going to have a go at 15 reppers.  But I want to try and get closer to a 100kg squat first.
 
I enjoyed leg pressing after the squats and I'll be pushing the weight up in future.  I might mix some SLDL's in for hams too as I feel like they're not getting worked enough.  In fact, I wish I had more time as I'd love to do a monster leg session with 2 lots of calf exercises, plenty of quads and hams in there.  But I'm pushed for time training in my lunch hour.  I did stick some abs on the end today so I suppose I've got time for another exercise or 2 if I push it, and do abs another day.

Well I've officially decided to put the running gear away for the winter.  My stepper should arrive on Friday so I'll start cardio again next week.
 
I've just had the best chest session in years!!!!  Full of ups and downs!!!
 
Chest + Tri's            WEEK 2
 
Inc smith            4 x 8            85kg, 90kg, 95kg (6), 100kg (4)
Decline DBs        3 x 8            30kg (10), 34kg, 34kg
Flat flies             3 x 10          14kg, 16kg, 16kg
Dips                   3 x 8            BW + 6kg for all
Skulls                3 x 10           25kg, 30kg, 30kg (8)
 
 
Best session ever.  I was sweating like mad..... something I've not really done since the weather cooled down, and my chest was throbbing.  I need to work like this every session!!
 
But I very nearly had a nasty accident.  I was warming up on the smith and I dabbled with the thumbless grip and it felt good.  So, knowing I was safe in the smith machine, I used it for the 1st and 2nd set.  I unracked the bar for my 3rd and set and the bar slipped out of my hand!!!  From the top of the movement, 95kg came crashing down, bouncing on the catcher bars, millimetres from my chest!!!  Now I always set the catcher bars, but sometimes I have to set them a bit too low, in order to get the full ROM.  Thinking, if I fail I can just breath in a bit and get out from under the bar.  Thank god I'd got them spot on this time!!! 
 
That is the last time I'm going thumbless......... ever!!!!
 
I was a bit shaken but got on with things.  I reckon I could've got an extra rep on that 3rd set, but I didn't want to take any risks!

My chest is killing from yesterdays session!!
 
Back            WEEK 2
 
WG Chins            3 x ?            BW (8,8,7)   did an extra negative rep to hit 8
CG LatPD v bar    3 x 8           65kg, 65kg, 72.5kg
T bar row            3 x 8            40kg, 45kg, 50kg
Machine row        3 x 8            40kg, 45kg, 50kg
Smith shrugs       3 x 8            90kg, 95kg, 100kg
Standing calves   3 x 20          35kg for all
 
 
Another good session.  Although I still didn't quite hit 3 x 8 on the chins, it felt much easier and I reckon it was just hit or miss whether I hit that last rep or not.  I'm now going to aim for 3 x 10.  Once I can do 3 x 10 it's time to start adding weight, but that could take a while!!  Everything else was good.  I'm still really finding out where I am on the rowing exercises, but next week should be more of a challenge now I know where I am.
 
I'm feeling a bit fat after 5 weeks of no cardio, but I'm hoping I can lose a bit next week when I bring cardio back in.  I know I can't burn fat and build muscle at the same time, but when I re-introduce cardio, I often see a little bit of fat loss to start with.

I'm at home this afternoon so I had to rush my session.
 
The hammer press was busy so I did a DB press, then hammer press second.
 
Shoulders + Bi's            WEEK 2
 
DB press            4 x 8            28kg, 30kg, 34kg, 34kg (6)
Hammer press   2 x 8            60kg, 70kg (6 then a drop set)
Side raises         3 x 10          10kg for all            super set with -
Rear flies            3 x 10          10kg, 10kg, 6kg
 
BB curl                3 x 8            45kg for all (8,7,7)
DB hammers       2 x 10            12kg for both
 
 
Everything was busy so I gave the DB's a go and loved it.  I've only used the 34kg's once or twice and didn't manage many reps.  And it's not long since I tried them and strength had dropped so I couldn't even get them up.  But they went up and I got 8 reps, then did another set for 6.  I only did 2 sets on the hammer press as shoulders were feeling fried!  I was short on time and was going to skip rear flies but decided to superset them with side raises.
 
45kg for 3 sets on the bi's is a big achievement for me.  I want to get to 3 x 10 now if poss.
 
I might return to DB pressing next year and try to get the 38s up!  Although it can feel a bit dangerous without a spotter.
 
Trip to London with work tomorrow so a full english will be eaten in the services and maybe a KFC on the way back.

Had a fair bit of junk during my trip yesterday but nothing too bad.  Started out with a quark and oats shake at 5am (couldn't face food at this time).  Then a full english, chicken sandwich and KFC on the way home.
 
Legs            WEEK 2
 
Squats            4 x ?            65kg (6), 70kg (6), 75kg (4), 80kg (2)    new PB
Leg press        3 x 15        100kg for all (15, 13, 12)
Ham curl         4 x 8            65kg for all (8, 10, 8, 6)
Seated calf      3 x 8           90kg for all
 
 
So I pushed the weight up on the squats but the reps came down from the first set!  But I hit 80kg which is good.  I'll stick to these weights til xmas and see if I can get the reps up a bit.  I thought I'd go for some high reps on the leg press to make up for it!  My legs were burning.  Next year I might go for 15 rep squats and heavy leg pressing.
 
Legs are ruined!!!

I'm working on a huge project at work that goes live the first week back in January.  I was dreading it as I don't think I would've got to the gym much at all that week, and it being the first week back after xmas I'd be gagging to train.
 
Anyway, it's now delayed til Feb so I can hit the gym HARD in January!

I've been in London today and didn't eat much.  And my wife is a bit down at the minute (long story) so I'm pulling a sicky tomorrow to spend the day with her.  I might manage to nip to the gym, but if not I've got to squeeze it into 3 days.
 
Time for a rant......
 
I know we all have these moments, but I'm starting to think this is the last real bulk I'll ever do.  I just don't like that fat that comes with it, but I don't have the will power to eat lots of clean calories.  But on top of the uncomfortable fat I'm carrying, I just don't feel big at all.  I'm not gaining that much.  My diet isn't perfect, but it's much better than it has been in the past.  Maybe it's my age (33), maybe I've just hit a level that I can get to naturally.
 
I've been thinking back to how I used to train a few years ago and it was all about being lean.  When I was single I couldn't have lived with the belly I've got now!  I used to keep my diet clean and do lots of cardio.  Any muscle gain was just a bonus.  Obviously, I relaxed in the winter and still dieted for the summer, but I looked better all year round.
 
I'm not backing out of this bulk, I'll see it through and try to add some more size during the winter, but once I've dropped the fat next summer I reckon I'm keeping it off.

Stumbled across your before and after pics when searching for the Anabolic Diet.

I was very impressed with the progress you made and you ended up in the condition I had hoped to get to on my carb cycle.

I thought I would have a look at your journal and follow your progress, I haven't had time to read it all yet but I read the intro and i'm sure it will be a good one to follow.

Keep up the good work fella and well done on your progress so far

Cheers mate.  My condition is awful at the minute but that will all change in the spring.
 
I'm also bringing cardio back in for a couple of days this week and next, then making it a regular thing in the new year.  My mini stepper has arrived and I've not had chance to try it out yet!

So I've been off work today.  Diet has been half decent, but due to getting up late I've missed a meal.  I've got too much quark left so I've had 2 quark and oat shakes to save eating.  I didn't think I'd get to the gym, but I managed to nip out for an hour to my local JJB.
 
I'll also add, I think I'm going to have to cope with a 3 day split this week as I'm off on Friday, so I did back + bi's today.  I don't mind a 3 day split but my shoulders always suffer.  I'm tempted to do my calves with my chest and tri's tomorrow, then do shoulders at the end of my leg workout.  I'll obviously have to cut both the leg and shoulder session down a little bit but shoulder pressing after 2 chest presses is a waste of time for me.  I have to almost half the weight I press sometimes.
 
Back + Bi's            WEEK 3
 
WG chins            3 x 10            BW for all (10, 7, 7)
CG LatPD            3 x 10            65kg, 72.5kg, 80kg (8)
T bar row            3 x 8              45kg, 50kg, 55kg
Machine row        3 x 8            45kg, 47.5kg, 50kg
Smith shrugs       3 x 10           80kg, 90kg, 100kg
 
BB curls                3 x 8            45kg for all (8, 7, 6)
Rope curls            2 x 8            45kg, 40kg
 
I managed 10 chins to start with, but that kinda made the reps drop for other sets.  Although i'm getting more or less the same reps as usual, the chins just feel better lately.  More controlled and I feel like I'm getting more out of them.  The V bar was taken so I did close grip LatPD's.  T bar rows were normal, but the machine row is different at this gym and it felt heavier.  I'll do the T bars again next week but I'll drop them in January.  My back just doesn't feel safe as the weight goes up.  So I'll bring DB rowing back again.  Maybe as a 2nd exercise as I'd maxed out on the 50kg DBs last time I did them.
 
BB curls were too heavy really, especially as my arms were already tired from my back workout, but I'm determined to stick to the 45kg and get to 3 x 10.  The usual cables were busy so I just did a rope curl.
 
I just need to get some food down me now for the rest of the day, as that was a decent session and I don't want to waste it.
 
Back to work tomorrow and my first chance to try some morning cardio.  I'm going to have a little 10 min go on my mini stepper tonight to try it out, then do 30 mins tomorrow and Thursday morning.