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

Back to work as normal today and my first attempt at doing some morning cardio on my mini stepper........... it wasn't great!!!  I felt like total crap when I got up to start with.  Then I just couldn't get going on the stepper.  It'll take some getting used to.  I did have moments where I was coasting along, but i had to keep stopping a lot.  I also under estimated how long it would take me to get up, dressed, drink water, get the stepper out and stuff, so I only did 20 minutes (I planned 30).
 
I usually return to morning cardio and love it, but today wasn't one of those mornings!  Ah well, I'll have another bash tomorrow and do 3 days next week.  Then it's for real in January.
 
I've booked Friday off work and I won't be able to train.  I couldn't face training shoulders with chest today, so I'm doing them with legs tomorrow.  It'll still be hard work, tired from a leg session and tired from todays chest + tri's, but I think I'll cope better.
 
Chest + tri's            WEEK 3
 
Inc Smith press            4 x ?            90kg (8), 95kg (6), 100kg (4), 105kg (3)            new PB
Flat DB press                3 x 8           34kg for all
Inc Flies                       2 x 12            14kg, 16kg
Dips                            3 x 8                BW for all
Skulls                        2 x 10            30kg for both
Standing calf                3 x 20        40kg for all
 
 
I'm not feeling great today so not the best session.  The new PB on the bench was great, but reps dropped a bit.  Saying that, I was happy with 3 on 105kg.  I was expecting 1 or 2!  I dropped the odd set to allow time to train my calves (dropped a flies and skulls set), but I still only had time for the 20 reppers.  At least they've been trained.
 
I'll play next week by ear.  If I'm feeling good, I'll up the weight and go for 110kg.  If not, then I'll do them same again.  Then it's time for a re-think in the new year.  It'll either keep the priority on the incline pressing and do some DBs, or switch to flat bench for a while.

Legs + Shoulders            WEEK 3
 
Squats            4 x ?            65kg (6), 70kg (5), 75kg (4), 80kg (1)
Leg press        3 x 15         100kg for all
Ham curl          4 x 10         65kg for all
 
Hammer press        3 x 6        90kg (6,6,4)
Military press          3 x 10      35kg for all
Side raises             3 x 10       8kg for all
 
 
The leg session was great.  Exactly the same as last week, except I did 2 reps with 80kg last week.  I could've got 2, but I had a load of idiots training next to me and I really didn't want to fail!  I made up for it by getting 3 sets of 15 reps on the leg press.  I missed a few reps last week.  I'll go up next week.
 
The leg press wiped me out, the ham curl finished me off, then I had to try and shoulder press!  Bad idea!  I dropped the weight a bit and still struggled.  Ah well, it's done now.
 
Next week will most likely be a 3 day split again.  I'm working xmas eve but may be finishing early and I'll have to get home.  So I might do.... back+bi's, chest+tri's, legs....... then shoulders on xmas eve if I get chance, if not... miss them and do them first in January.
 
I'm starving after that session so I'm wolfing my quark and oats now!

My diet was all over the place this weekend.  First of all, we left the house for the wifes docs appointment at 9am on Friday.  We got sent to the hospital (nothing too serious, just some tests) and didn't come out til 5pm!  So that meant no food.  I could have gone and got something, but we kept thinking we'd be off any minute.  We had my works party that night, and she still wanted to go.  So we raced to get ready and went.  So I didn't eat anything until the buffett opened at gone 9pm.  Nightmare.
 
Then I was hungerover on Saturday and had no appetite all day and not much of one Sunday.
Due to the lack of food and general rubbish feeling, I'm afraid this week will be going through the motions until i break up for xmas on Thursday.  Then I can get on with some serious training next year.
 
Back + Bi's            WEEK 4
 
WG chins            3 x ?            BW for all (10, 8, 7)    1 rep up from last week
V bar PD's           3 x 8            65kg for all
Cable row           3 x 8           65kg, 72.5kg, 65kg
Hammer row       3 x 8            50kg, 60kg, 65kg
Smith shrugs       3 x 10         90kg, 95kg, 100kg
 
BB curls                3 x 10        35kg for all
DB curls               2 x 10        12kg, 14kg
 
 
Not a bad session considering how I felt.  The chins were good, but kinda wiped me out for the full session!!  I didn't want to risk back injury on the T bar again so I did the cable rows.  Then the machine row was busy so I did the hammer machine..... which I enjoyed.  I think this will feature next year, along with DB rowing.
 
After the reps falling a bit too low last week, when I did my bi's after the back session....... I decided to drop the weight and bit and go for 3 x 10.  So instead of 45kg bar I used the 35kg.  My bi's felt equally worked.  I'll go back to my attempts at 3 x 10 with the 45kg next year when I can train them fresh again.
 
So as I mentioned, thurs is my last day and I've no idea how long we'll be working.  If it's more or less a full day, I'll train at lunchtime as normal and do my shoudlers.  If I finish at lunchtime I'm heading home and I'll worry about my shoulders next year!!!
 
As much as  I wanted a kinda trial run with my mini stepper cardio before xmas, I think I'll just leave it alone now and get into it in January.  It's going to be a killer adjusting to it, straight back after xmas, but I'm going for it.

Today wasn't a good day.  My beloved smith machine was busy (first time this has happened), so I did some flat DBs first which I didn't enjoy.  Then I went to do the incline smith as a second exercise and someone jumped on before me!!  So I did incline DBs.  I really did just go through the motions.
 
Chest + Tri's            WEEK 4
 
Flat DBs            4 x 8            34kg, 42kg, 42kg, 34kg
Incline DBs        3 x 8           30kg, 34kg, 34kg
Cable X overs    3 x 10        22.5kg, 25kg, 27.5kg
Dips                  3 x 8            BW for all
Pushdowns       2 x 10         30kg for both
 
 
Poor session.  I mean.... 42kg DBs isn't bad, but I didn't push myself.  It made me think about my new chest routine next year and I still can't decide.  It's definitely going to be incline DBs and flat bench (maybe smith), but I can't decide which order to do them in.  Part of me fancies going back to proper flat benching and trying to beat my PB, but part of me is enjoying incline pressing so much, i want to carry on doing that first.
 
One thing thats going in the journal as a note for next year is........... more effort needed!!!!
 
I also dropped creatine in the middle of last week, so I can have a good 2 or 3 weeks off it over xmas and re-load in January, either 1st or 2nd week back.  I'm also going to order some whey over xmas now I've been paid.  Not only will this help with recovery as a PWO drink, but it'll help me get enough protein in at the weekends, as this is when I get lazy and often revert to 3 normal meals a day.

A truely awful session today!  I knew I wasn't in the mood for a leg session so I thought I'd go a bit lighter and up the reps.  I went even lighter than I planned and still didn't get many reps!!!
 
Legs            WEEK 4
 
Squats            3 x 8            50kg for all
Leg press       3 x 15           100kg for all (15, 13, 10)
Ham curl          3 x 8            65kg for all
Seated calf    3 x 8              95kg for all + a few drop sets at the end
 
 
At least they've been trained and I won't have to go too steady after a week off.  If today is my last session of the year I'm happy.  I'll hit the shoiulders if I get chance tomorrow, but if not I'll sort it next year.  I'll only be training them for something to do.
 
Even though it's only 5 or 6 weeks since I last had a week off, I feel like my body is screaming out for a break.  Maybe it's in my head because it's nearly xmas, but I feel tired.  Now we've got our little boy, there'll not be much drinking done over xmas, so it should be a nice rest.

Seen as this is the first time I've switched my laptop on all xmas (quite an achievement staying off it for me!), I thought I'd give a little update before I return to work and training on Monday.
 
I've had a great xmas..... tiring with a 2 year old, but great seeing his face on xmas day.
 
My diet has been shocking!!!  I reckon I've lost some weight as sometimes we've only eaten twice a day.  My appetite has taken a nose dive and I'm full pretty quick when I eat a big meal.  I suppose I could have lost some muscle, but I'm more happy about the fact that I've not piled a load of fat on.
 
I'm having a drink tonight, then it's time to get serious and sort my diet out on Monday.

Just another update/moan before I hit the gym at lunchtime.
 
I'm back at work today and HATING it!!!  I don't know what it is.  I quite enjoy my job and as I train when I'm at work, I'm usually itching to get back to both work and training.  But I was dreading it last night, and I struggled like hell to get out of bed this morning.
 
I've got a 2 year old boy and he usually keeps my body clock in check during time off work, because he's up early.  But he's had a few bad nights sleep over xmas, ended up in our bed then slept in til 9am most days.  So I've not had many early mornings and today was a shock.  I didn't fancy any breakfast and forced 2 eggs on toast down me. 
 
I'm feeling a bit better now I'm at work and had a few coffees.  Although it's a really busy time for me, I'm not going to get much actual work done today.  I'm going to take it easy today then try and get down to some real work tomorrow.
 
I'm actually dreading the gym at lunchtime, but I'm determined to get straight back into it.  I've only missed 1 weeks training, so there's no reason to take it easy and ease myself back into it.  I'm sure my lifts will be down a bit this week due to tiredness and poor diet, but i'm going for it from day 1.  Luckily, I'm switching my routine round, so other than squatting and chins, I'll be taking it easy on some new exercises anyway..... giving myself some room to progress.
 
The worst thing about all of this is.......... I wanted to start morning cardio again in the new year!!  I've decided, there's no point even trying this week.  6.30am was a shock to the system this morning, so 5.45am and cardio will kill me!!  I'll get this week out of the way, hopefully train as normal, and hit the cardio next week.
 
As a side note, I more or less weigh the same as I did before the xmas break.  So I'm guessing I've lost a bit of muscle and gained a bit of fat.  Should sort itself out soon enough.  As I was dreading work last night, I only made one meal and I'm treating myself to a McDonalds as my PWO meal!  Sad I know!  My last indulgance before I clean things up.  I also forgot to order any whey over xmas so I'm still out but i'll sort that out today and should have some for next week.

Well that wasn't too bad.  Annoyingly, the chin station was busy so I did lat pulldowns.  Maybe a good thing really, as I'm guessing I'd have struggled with WG chins. 
 
Back            WEEK 1
 
Lat PD            3 x 8            65kg, 72.5kg, 80kg (6)
CG chins         2 x ?            BW (6, 4)    waste of time
Hammer rows    3 x 8         70kg, 80kg, 80kg
DB rows        3 x 8            30kg, 34kg, 38kg
 
 
Lat PD's felt great, chins was a waste of time really.  Both rowing movements are new and I had to figure out where I was.  I'm planning following Incredible Bulks idea of doing the heavy set first then letting the weight drop down as the sets go on if it's too heavy.  But as it's a new routine, I'll have to spend a week or 2 working out where to start.  But this method will be implemented soon as I know where to start.
 
I went to McDonalds and filled up!  It was a bit annoying as I didn't really enjoy it because the queue was huge and it made me late for work.  So I had to wolf it down in the car quite uncomfortably and rush back.  Ah well, it tasted nice and I'm full now!!
 
I actually feel much better after training.  I thought, with my diet being so poor over xmas, I might feel a bit shakey today after training, but I'm fine now. 
 
 

Well today is a write off.  First of all my alarm didn't go off and I laid in for a full hour!!!  But luckily the snow was quite bad so I knew I had an excuse.  I skipped breakfast and set off to work but I couldn't get anywhere.  It took me 30 mins to get a mile then turned round and spent another 30 mins getting home.
 
So I'm working from home today and I won't get to the gym.  Luckily, I've got another 3 days left so I should still get a 4 day split done.  If I don't get to work tomorrow, I'll battle to the gym no matter what.

Well I got into work on Wednesday and intended on doing a chest and tri's session at lunchtime.  But the snow came down heavy at 11.30am so I decided not to risk it and drove home.  Good job cos it was even worse in my home town.
 
I've attempted to go to work this morning......... and failed!  The snow isn't as bad but I've parked the car in a bad spot and I can't get it moving.  So I'm working from home again and I'll go out at lunch time and have a proper go at digging the car out so I can get to the gym.  It's only 5 mins away so I'm determined to get there!!
 
I'm on my own today as the wife is working (she drives a 4x4!) and our little boy is at the in laws.  So I can get plenty of work done and get to the gym.  The bad thing is, my shoulders will yet again be neglected as I attempt to do chest, shoulders and tri's in one session!  Then it's legs and bi's tomorrow.
 
All this time off work is great but it's not helping me get back into the work, gym, cardio, diet!!!  I've got loads on at work and I need to pull my finger out.  Cardio has to come back next week and hopefully some consistant training.  And the diet HAS to get back on track.  I've just ordered some whey so that should help with lazy breakfasts and weekend routines.

Where you getting the whey from, also are you using any other supps?

OFFICIAL CHEAPUKSUPPLEMENTS.COM REPRESENTATIVE

shane278


Where you getting the whey from, also are you using any other supps?

I use myprotein and just get the cheapest unflavoured whey.  I only use a scoop PWO but it's handy for extra protein at the weekends when I tend to just have 3 normal meals.
 
I also use creatine.  I'm not sure this does much but it gives me a good pump when I load back up so it helps me mentally in the gym.

Well I got to the gym.  The new chest routine will be flat bench followed by incline dumbells, but as they don't have a power rack/cage, I had to bench on the smith.  Their smith is rubbish...... no stops and it just feels cheap... so I didn't push the weight too much.  All the other benches were busy so I stayed on the smith for the incline pressing.
 
Chest, shoulders + Tri's            WEEK 1
 
Smith flat press            3 x 8            80kg, 90kg, 95kg (5)
Incline smith press       3 x 8            80kg, 70kg, 65kg
Seated DB press           4 x 8           26kg, 28kg, 30kg (5), 26kg (6)            (shoulder exercise)
Side raises                   2 x 10          8kg for both
Dips                              3 x 8            BW for all
Pushdowns                   2 x 10         65kg for both
 
 
Quite a decent session.  Although I wanted to carry straight on with heavy lifting after a week off over xmas, this weather and poor diet has made me take this week easy, and this session was a good way of breaking me back in.  Hopefully I can hit the flat bench hard next week.  DB shoulder pressing felt great.  I wanted to do some kind of flies but I was worn out and left it there.
 
I need to do legs and bi's tomorrow, whether I'm at work or home.  The legs session will be slightly cut down to allow a bit of time and energy for some bicep work.  Again, another nice way of weaning me back in.
 
Whey is ordered and will hopefully be here for Monday.

I managed to get to work today so could train as normal.  I thought I'd avoid the usuall Jan/Feb rush in the gym because I train at lunchtime, but it's definitely picked up this week.  My plan for legs was to do 2 or 3 warm up sets on the leg extention, then squat, then leg press.  But the leg ext machine was busy, so was the squat rack and power rack!!!  So I had to settle for heavy leg pressing but I think it will help ease me back into it.
 
Legs + Bi's            WEEK 1
 
Leg press            3 x ?            150kg (10), 175kg (8), 200kg (5)        my previous PB and it felt easy
Squats                 2 x 10         40kg for both
Ham curl              3 x 10          65kg for all
Standing calf        3 x 20         35kg for all
 
BB curls               3 x 10          35kg, 40kg (8), 40kg (6)..... followed by some drop sets.
 
 
Thats all I had time for really.  It took me much longer to get to the gym because of the snow, and I'd not brought anything to eat this afternoon so it was another McDonalds.  Bad I know, but I'll get back to normal next week.
 
Legs felt great.  The squats were just there for practise really.  Bi's felt ok, although strength is down.  But I felt quite weak doing them and my legs were shaking like mad!!!  I should've picked a seated exercise.
 
Job done, all body parts trained to some degree and although I wanted to start back heavy this week......... it's not the end of the world that I've had a light ish week and I can hopefully hit the heavy weights next week as normal.

Have you a big craving for take-away food Brittas?

I could only eat McDonalds or KFC if i was drunk

OFFICIAL CHEAPUKSUPPLEMENTS.COM REPRESENTATIVE

shane278


Have you a big craving for take-away food Brittas?

I could only eat McDonalds or KFC if i was drunk

I'm afraid I can eat all that drunk whilst sober!  I love nothing better than a kebab sometimes!  I can take or leave chocolate and sweet stuff, but I love junk food!
 
Problem is, the wife is the same.  So she often temps me into ordering a curry or pizza when we're short on things to cook.

Ha ha blame the wife, always a good excuse

OFFICIAL CHEAPUKSUPPLEMENTS.COM REPRESENTATIVE

It looks like I got out of Barnsley just in time this morning, as the snow came down once I got to work.  There's nothing here so I don't know what my journey home will be like.
 
I'm aiming for a 5 day split at the minute this week.  There's a chance I might end up in London but I hope to decide this by tomorrow so I can do chest + tri's if I need to (I'd do chest on it's own if not).
 
Back            WEEK 2
 
WG Chins            3 x ?            BW for all (9, 8, 6)
CG LatPD            3 x 8            80kg for all
Hammer rows      3 x 8           80kg (6), 70kg, 70kg
DB rows             3 x 8            38kg for all
Smith shrugs       3 x 10        90kg for all
 
Great session.  I wish I could get a bit closer to 3 x 10 with the chins, but it'll come.  I'm now taking the approach of hitting the heavy weight in my first set, then either continuing for the other 3 sets or dropping the weight if it's too much.  I might have to mess about this week finding my starting weight, but I knew what I was doing with my back so it worked ok.  I doubt I'll do this with my legs as I honestly feel I have to build upto any decent weight with both squats and leg pressing.
 
My whey turned up at the weekend so I've had a PWO shake for the first time in weeks.  It also helped at the weekend and this morning when I couldn't be bothered cooking any eggs.
 
I'm still shattered for some reason (never felt right since new years eve!), but I'm going to have a go at doing some cardio tomorrow morning and hit 2 or 3 days this week.  Then I'll try and get to a stage where I do it 5 days a week and I will only miss for work reasons...... or if I desperately need a lay in!

I didn't even attempt cardio this morning.  I had a flat pack cupboard thing to assemble once I got home but it was a nightmare.  I was still working at nearly 12am (usually go to bed at 10pm), and I still didn't finish it!   Then I couldn't sleep.  So I didn't even set an early alarm.
 
I've decided not to go to London this week so I can do a 5 day split and hopefully do cardio tomorrow and thurs.  I need to go to London by Tuesday next week, but it's forcast snow tomorrow so I thought I'd leave it and go down on Tues.
 
Chest            WEEK 2
 
Flat BB press            3 x 8            90kg, 90kg (6), 85kg
Inc DB press             3 x 8            34kg for all
Dec flies                    3 x 10         14kg, 16kg, 16kg
Cable X overs           3 x 10         30kg for all
 
 
Great session.  The only issue I had was the fact that I wasn't comfortable with how the catcher rails were set in the rack.  If I failed it would've meant the bar had to hit my chest.  So with this in mind, I didn't really push myself.  I'll spend more time on the bench/rails next week and go for 95kg, then hopefully back to 100kg the week after.  But this time as the first set.  I did a few warm up sets and it felt good going heavy first off.
 
2 lots of fly movements was good too.  I was going to do some dips, but as I'll be having an arms day I thought I'd save them for the Tri's.
 
My chest had a crazy pump when I'd finished and looked good.  And I'll be loading on creatine next week so it'll only get better!  I just need to crack this cardio.
 
 

Cardio is off the cards this week!  Another nightmare combo of DIY and getting my son to sleep.  We didn't eat our evening meal until 10pm so it was late to bed.  I need to function at work so there's no way I can get up early.  Excuses, I know.  And once I'm in the rythem of doing it, I'll still get up early for cardio no matter how late a night I have.  I just want to give myself the best chance of enjoying it and getting into the routine.  Not hating it from day 1 because I'm sleep deprived!  Hopefully, a relaxing weekend will sort me out.
 
Legs            WEEK 2
 
Leg ext            3 x 15            50kg for all            warm up
Squats            3 x ?               60kg (8), 65kg (5), 70kg (3)
Leg press         3 x 15            100kg for all     (15, 13, 10)
Ham curl          3 x 8              65kg for all
Seated calf       3 x 8              85kg, 90kg, 85kg
 
 
I HATE the fact that if i miss a leg session or 2 it's like starting from scratch.  Strength dissapears, then the DOMs from the first session is still hanging about the week after making the second session a nightmare.  Even if I leg press, the fact that I've not squatted seems to do it.
 
So..... legs felt weak from last week.  The leg ext to warm up worked well actually, and I felt good squatting.  But the legs just felt tired.  I could've easily stayed on 60kg but I thought I'd push the weight up and let the reps drop.  Hopefully I can push it up week on week now and crack 85kg.  15 rep leg pressing was hard work and I failed towards the end.  I felt a bit light headed and sick!  I managed to train my hams and calves and get out of there. 
 
Job done but I just wish I didn't keep getting these set backs with leg training.  Being tired doesn't help either!
 
I've got Friday off work to look after my son in the afternoon (he's at nursery in the mornings).  So I won't get a lay in bed because I have to be up with him, but I can drop my wife and son off, get to the gym and maybe have a little sleep before I pick him up.  It'll be nice to have the morning to myself.