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

WelshPatrick


Interesting journal mate, will be watching this closely

Cracking read your 15 week cut was

Cheers mate.
 
I'm better at cutting than bulking, but we'll see if I can make any progress this winter.

mystictal


Hi mate, have you considered maybe  pre-exhausting bi's and tri's with some isolations, before hitting the big compounds to make them work harder and perhaps stimulate some growth - as you said you feel they are lagging?
Read about your successful cut in general that time, good to see you with a journal now.
Best of luck with your training.

I'll bare that in mind mate. 
 
My tri's are coming along in the last few weeks, so maybe I just need to be patient.  I think genetics are to blame for my biceps being small.  They've never grown much in all the years I've been training.
 
I'll keep hammering away for another month and maybe try something different if I don't see much growth.

Mate all it takes is dedication and we know you already got that, I love my winter bulks

Credit were its due you got a cracking frame to bulk on

I am enjoying the bulk!  The lean bulk idea has gone out of the window.  I'm just trying to make sure I get enough food down my neck now.
 
I've gained a bit of fat, but it's nothing to worry about.  Least I know how to get rid of it again.

Day 5 this week - Arms
 
EZ bar curls            3 x 10            30kg (not inc bar), 35kg, 35kg        (not sure how much the EZ bar weighs)
Hammer curl bar     3 x 10            15kg (not inc bar), 15kg, 15kg
Seated DB curls      2 x 10            12kg (each hand), 12kg
 
Skull crushers        3 x 10            25kg, 30kg, 35kg
CGBP Smith mach  3 x 10             50kg, 55kg, 60kg
Pushdowns           2 x 10             30kg, 35kg                                    (done on different cables which seem stiffer so lift less weight)
 
 
As I finally managed a 5 day split and had a dedicated arms day, I decided to go for a bit more volume.  I enjoyed it and my arms looked massive by the end of session.  Thinking back over the years when i've progressed in the past, I'm convinced my arms repsond better with more volume.
 
The problem is..... I train in my lunch hour and time is limited, so if I don't manage a 5 day split I only really get time to add 1 arms exercise onto the end of the back or chest session.  I'm going to make an effort to get 5 days in from now on, even if it means doing the odd morning session.
 
I'm feeling quite big at the minute (for me anyway), but also a little bit fat!  Oh well, as long as I'm growing.

I'm going to have to train in the mornings this week.  We're having some in house training for a new system at work this week, and I'm in every session as I'm leading the project.  We'll get a lunch break, but I can't be dissapearing to the gym.
 
 
So up at 5.45am, black coffee, oats and whey in milk down the hatch and drove to the gym next to work.
 
Back day
 
Latpulldowns            3 x 8            65kg, 72.5kg, 80kg
Under hand chins     3 x 8             BW, BW, BW
Wide grip BB rows    3 x 8             40kg, 50kg, 50kg
Deadlift                     3 x 6             90kg, 100kg, 110kg
BB shrugs                 3 x 8             70kg, 80kg, 90kg
 
 
What an awful session.  I've remembered how hard AM weight training is when it's a big muscle.  Lifting heavy is hard work at that time in a morning.  I did ok, but deadlifts were pathetic.  It felt like my back was going to snap. 
 
If I have to train my back on a morning again, I'll either leave deadlifts alone or do a LOT of warm up sets.
 
I'm dreading the legs day this week!

Another morning session!
 
Shoulders today.
 
Machine Shoulder press        3 x 8            70kg, 80kg, 85kg            (a new all time PB!)
Military press                         3 x 8            40kg, 45kg, 45kg
Standing lat raises                3 x 10          10kg (db each hand), 12kg, 12kg
 
That was it as I needed to do some abs after.  Short and intense session but did the trick.  I'm lifting more and more on my shoulders and I think they're starting to grow again.
 
This morning was a much better session than yesterday.  In fact I trained as hard as I would on a lunchtime.  I think it's the heavy lifts that are hard work early morning.

Urgh, legs day!  Legs training at 7am ain't good.
 
I also laid in for an extra 15 minutes this morning, (very nearly didnt bother training at all), so I had to skip an exercise or 2.
 
Squats                    3 x 10            50kg, 60kg, 70kg (only managed 4 reps!)
Hamstring curls       3 x 10            55kg, 60kg, 65kg
Seated calf raises    3 x 10            60kg, 70kg, 70kg    (did a finisher set with 40kg)
 
A very rushed and tired session.  I wish I'd gone for a 4 day split this week and had a lay in bed today, but it's too late for that now.  Might aswell carry on.  Only chest and arms to do so it's not too bad.
 
I can cope with morning training, but the heavy sessions..... back and legs.....definitely suffer.

Well I failed to get up this morning to go to the gym!!  Which left me with a dilema as I had chest and arms to fit into Friday.
 
But the training at work finished a bit early this morning so I managed to get to the gym at lunchtime and do a chest session.
 
Decline BB bench        4 x 6            100kg, 100kg, 100kg, 100kg
Incline BB bench         3 x 8            65kg, 70kg, 75kg
Dips                            3 x 8            5kg, 10kg, 10kg
Incline flies                 3 x 10          12kg, 14kg, 16kg
 
There's a  reason I did 4 x 6 on the decline press.....  I added the weights up wrong and loaded the bar up with 40kg a side instead of 35kg!!  So I started on my usual finishing weight.  Obviously it was hard so I did less reps and an extra set.  Felt really good though.  Just a bit risky on the decline without a spotter.
 
I NEED to make sure I get up in the morning and do an arms session as I can't rely on getting out at lunchtime.

Managed to get up this morning for the final session of the week.
 
Arms
 
EZ bar curls            3 x 10            25kg (not inc bar), 30kg, 35kg
Hammer curl bar     3 x 10            15kg (not inc bar), 20kg, 20kg
DB curls                  2 x 10            14kg (in each hand), 16kg
 
Skull crushers        3 x 10            25kg, 30kg, 35kg
Close grip bench    3 x 10            45kg, 50kg, 55kg
Pushdowns            2 x 10            60kg, 65kg
 
 
Good session for a morning one.  Still not sure if this is too much volume for my arms, but I fancied giving them a blast lately.  It'll have to be a 4 day split next week so I won't be able to do this volume next week.
 
It's been a good week considering I had to most of my weights in the morning.  The back session suffered a bit and the legs sesh was a waste of time but at least I trained.

What a nightmare week.  Today is the first time I've trained and Friday will be the only other day I'll manage.  I ended up going home from work on Monday, as the Mrs was ill and struggling to look after the little one, I was in Birmingham all day yesterday with work, and I'm in London tomorrow.  Both are 6am starts so there's not even time for a morning session.
 
So I've decided to try and do a 2 day split this week.  Back, legs and bi's today.  Chest, shoulders and tri's tomorrow.  Bare in mind I train at lunchtime so this is a bit of a squeeze.
 
Squats                        3 x 10            50kg, 60kg, 70kg
Wide grip chins           3 x 8              BW, BW, BW
Close grip pulldowns  2 x 8              72.5kg, 72.5kg
Wide grip BBrows       3 x 8              50kg, 50kg, 55kg
EZ curls                       3 x 10            25kg (not inc bar), 25kg, 30kg        (failed at about 7 so dropped to 20kg for a few reps)
Seated calf raises       3 x 10            50kg, 60kg, 70kg
 
Killer session but better than missing anything out.  I don't get a shower when I train at lunchtime as I don't really sweat much, but I could've done with one today!!!  I'm now sat at my desk with a fan blowing on me!
 
I've got a busy few weeks coming up at work so I don't think I'll be managing a 5 day split again until the new year!  It might be a good thing as I'm still skeptical about the volume I'm doing on smaller body parts.  Mainly arms and shoulders.

Good luck with the bulk. Dont worry about feeling fat, its just part of the process. As long as you're training and getting good qulaity food down, you'll be just fine!

When do you plan on cutting then? Sounds (and looks) like you know what you're doing when it comes to a cut.

The_Goat


Good luck with the bulk. Dont worry about feeling fat, its just part of the process. As long as you're training and getting good qulaity food down, you'll be just fine!

When do you plan on cutting then? Sounds (and looks) like you know what you're doing when it comes to a cut.

Thanks for the compliment mate.
 
We're booking a holiday next year sometime during the summer, so I'll be cutting for that.
 
But..... I get married on the 27th of December, so I've decided to a 4 week mini cut to make myself feel better for the wedding day.  I shouldn't lose any muscle in such a short space of time, and it'll make me look and feel healthier.  And I won't have a fat face for the photos!!
 
I'll gain the fat back over xmas no doubt, but it'll put me in a better frame of mind for the big day.
 
Just can't decide whether to drop carbs a bit and up the cardio or go for the full blown keto diet that I used to finish my cut off last summer.

Oops, forgot to update this with Friday's session.
 
As I only had 2 sessions this week, I crammed chest, shoulders and tri's into one workout.
 
Flat DB press            3 x 8            38kg (DB in each hand), 42kg, 46kg
Incline DB press        3 x 8           30kg (DB in each hand), 34kg, 38kg
DB shoulder press    3 x 8            26kg (DB in each hand), 26kg, 26kg
Skull crushers            3 x 10         20kg, 25kg, 30kg
Side lat raises            2 x 10         8kg (DB in each hand), 10kg
 
 
I couldn't get on a BB bench press so had to revert back to DB pressing.  I enjoyed it for a change.  My chest more or less got trained as normal, but my shoulders didn't really get a workout.  I was lifting the 34kg DB's the other week, and I only managed 26kg this time. 
 
Ah well, better than missing sessions altogether.
 
Due to being allover the country with work, and very tired on my normal days.... I haven't done any morning cardio this week.  This also means I haven't had chance to train my abs.

Another week, another battle to fit all my training sessions in!  I know I'll miss at least one day this week, maybe two, so I thought I'd better do back and bi's today as I won't get chance to do an arms day. 
 
Wide grip chins                    4 x 6            Bodyweight for all sets    (wasn't on the prefered chinning station so didn't enjoy this)
Underhand latpulldown       3 x 8            72.5kg, 80kg, 87.kg         (went heavy here as I didn't do much on the above exercise)
Freeweight machine row     4 x 6            50kg for all sets               (started too heavy so did 4 x 6)
Deadlifts                              3 x 6            70kg, 80kg, 90kg             (pathetic)
 
Straight bar curls                 3 x 10          30kg, 35kg, 40kg             (drop set to 25kg for a few reps)
 
 
I'm still thinking of dropping deadlifts.  I seem to be doing them for the sake of it.  I don't enjoy them and I'd rather concentrate on getting some width on my back by doing chins/latpulldowns.  But.... I do appreciate how they can help the whole body grow and my lower back is looking better for it.
 
I'm planning a low carb 4 week cut on the run up to my wedding, so I might drop them for that period.  Deadlifts are hard work with no carbs inside you!!! (so are squats but I'll have to plug away there).   Then I'll bring them back in January when I start bulking again.

Thought I'd get my legs done today as I'll need to do a morning session or 2, so need them done and out the way.
 
Squats            3 x 10            50kg, 60kg, 70kg            (stuck on this weight at the min)
SLDL               3 x 10            50kg, 60kg, 70kg
Leg curl           3 x 10            70kg, 80kg, 87.5kg
Seated calf raise    3 x 10     50kg, 60kg, 70kg             (+ a few drop sets)
 
Decent session.  Felt like I'd not had enough to eat again.  I'm thinking I ought to eat more on a legs day.  Legs will be fun when I start cutting next week!!!  I might alternate squats with leg press so I only have to squat twice during the diet.

Another awful morning weights session!
 
Shoulders today.
 
DB press            3 x 8            30kg (DB in each hand), 30kg, 34kg
Military press     3 x 8            45kg, 45kg, 45kg            (bit heavy to be honest and only got 6 reps out)
Side lat raises    3 x 10          10kg, 10kg, 10kg
BB shrugs          3 x 8             70kg, 80kg, 90kg
 
 
Not a bad session actually.  Morning weights are never nice but it seems a bit more bearable with a shoulders session somehow.  And I more or less managed to lift my usual weights.
 
Did some ab work after which was good as I missed them altogether last week.
 
I'm in London with work tomorrow, so no training.  Then it's just chest and tri's on Friday.  Then the 4 week cut begins!!!  I'm dreading it.

Chest + Tri's day today!
 
Incline BB press            3 x 8            75kg, 75kg, 80kg
Decline BB press           3 x 8            80kg, 85kg, 90kg
Dips                              3 x 8            BW, BW + 6kg, BW +  10kg
 
Skull crushers               3 x 10          25kg, 30kg, 30kg
Pushdowns                  2 x 10           65kg, 65kg            (+ a drop set)
 
 
VERY pleased with todays session.  I usually start with the flat or decline press, but these were busy so I went for the incline.  I was only 10kg behind my usual flat benching lifts.  Then when I went onto the delcine bench I was only 10kg behind my usual lifts from fresh.  Well happy there.
 
Also.... I discovered how much easier it is to do dips with a dumbbell between my legs, rather than a plate which I always drop!  Should have the confidence to lift a bit more now.
 
 

Right, I've 100% decided to do a mini 4 week cut for my wedding (27th December), starting on Monday.
 
I've gained some muscle but lost my abs in the process.  I'll take some "before" pics tonight and put them up to see how I do.
 
I realise a 4 week cut in the middle of a winter bulk doesn't make much sense and will hinder my progress.  And I'll gain most of the fat I lose straight back over Xmas/new year/wedding... plus it'll be difficult with the up coming xmas parties ....... but I'm doing it for the following reasons.
 
1.    To look and feel better at my wedding.  The fat won't be visible in a suit or shirt, but I'll feel better and hopefully look a bit healthier in the face for the photos.
 
2.    To set myself up better for next summer.  I've gained a bit too much fat already and I'm only 3 months in.  If I was to continue at this rate all winter, including the xmas eating, right up to about May when I'd start cutting, I'd be back in the same boat I was this year.  Fat and not happy, with a mamoth cutting task ahead of me.
 
If the abs return.... great.  If I just lose a few pounds and slim my waist down a bit, I'm still happy.
 
***************    Cutting Method   ********************
 
Cutting carbs and lots of AM SSCV definitely works for me.  But I can't decide whether to do 100% keto, or to keep some carbs in before training.
 
I think I'll keep carbs in my 11am meal for the first week or 2, then maybe lose them and go keto for the last 2 or 3 weeks.
 
Right, I'm off into excel to plan my diet!!!

Nice one dude!

Bring it on!!!! Just think of your "zoolander" stare for those weddings pics!!!!

All the best man. I finally decided to join JJB today so tomorrow starts the end of my "B cup" era.