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

Shoulders            WEEK 2
 
DB press            3 x 8            34kg, 34kg (6), 30kg
Military press     3 x 8             35kg, 45kg, 45kg
Side raises         3 x 10         10kg, 12kg, 14kg (8)
Rear flies           3 x 10          8kg for all
 
 
So nice to train shoulders on their own.  DB pressing was good, but I struggled like crazy to get the 34's up in the air.  I was ok before xmas so maybe I've lost a bit of strength.  One thing for sure is.... there's no way I'll get the 38's up so I think I've decided not to continue with DB pressing.  I can't see how I'll progress.  I think I'm going back to either the hammer press or the smith front press for a few weeks.  It's just a shame that it'll be week 3 of my routine next week and I'll still be messing with the shoulder exercises.  Ah well, if I find something I like I'll stick with it into the next routine.
 
Just arms to train tomorrow.  I've got the day off so I'm planning on going to the gym after breakfast when I've dropped my wife and son off.  I'm going to have a quick breakfast and make something nice after the gym at 10am or whatever.  It's only arms, so strength shouldn't be too much of a problem.
 
It'll be a 4 day split next week as I'm in London, but then I'm hoping to get a few more 5 day splits in over the next few months.  I won't be having much time off work and the London trips shouldn't be as often.

Well I'd got the day off work and the morning to myself before I had to collect my son.  A nice relaxing morning planned, with a trip to the gym to train my arms........... or so I thought!!!
 
My Mum had an operation on her arm and she needed to go back to the hospital to get it checked out and knowing I was off asked for a lift.  I couldn't say no and I thought it'd only take an hour......
 
At 11.30am we was still waiting to be seen so I had to go and collect my son and go back for my mum.  So no gym for me today.  It's only arms so not the end of the day.
 
I can only do 4 days next week, but I'll sneak off 5/10 mins early for my lunchtime sessions and try and make sure I hammer my arms when they're tagged with chest/shoulders.  I usually only have time for 1 or 2 exercises, but I'll make sure I hit them hard.

Woop, got up for some cardio this morning!!  Only 20 minutes on the mini stepper but it's the start I need.
 
I've had a shocking weekend sleep wise.  My wife hasn't been sleeping well...... so I haven't!  And then when we both finally drop off my son has been awake.  He's been ending up in our bed but to try and keep him in his bed I've been laying with him but then he won't let me back out!!!  So I've spent half the weekend in his little bed.
 
This problem isn't going to go away over night and I need to get back into cardio, so I decided to just get on with it.  I got up at 6am so I only lost 30/40 mins sleep.  I did 20 mins and it felt good.  The mini stepper is hard work to get used to, but that will come soon enough.  I want to get to 30 mins this week/next week (20 mins is barely worth doing), then get to 40 mins in the next week or 2 and stick with that while I'm bulking.
 
I'll aim to do it every weekday when work allows,  but Thurs and Fri's will depend how it works with my son and my wife getting ready for work (she only works thurs, fri).  If he's up and she's in the shower I may need to see to him.  When he stayed in his own bed this wasn't a problem, but while he's coming into our bed he might wake up early.
 
Anyway, it's a start and I feel much better for it.  Thank god I've cracked it and made a start.  I'm in London tomorrow, but I'll do it again on Weds and see what happens with the wife/son routine on thurs, fri.  She's not very well at the minute and might be having a couple of weeks off anyway.
 
Can't wait for lunchtime to train now!

Great session.  I decided to do some bi's at the end of the back workout to make up for Friday, then I'll train them again on Friday with my shoudlers.  Unfortunately, that means my tri's will have missed a session but I'm sure it won't hurt.
 
Back + Bi's            WEEK 3
 
WG chins            3 x ?            BW for all (9, 8, 6)
CG Lat PD           3 x 8            87.5kg (7), 80kg, 80kg
Hammer row      3 x 8            85kg (6), 80kg (6), 70kg
DB row                3 x 8           42kg for all
Smith Shrugs      3 x 10         100kg for all
BB curls              3 x 10          35kg, 35kg, 35kg (8).... extra set with 20kg for 10
 
Then I did some abs at the end (I need to make sure I'm hitting these once or twice a week now).  It was a busy session and it made me a bit late back for work but it was worth it.
 
I'm feeling big at the minute and I'm loading on creatine on Weds.  I also bought a load of bannanas to eat as PWO carbs before my whey shake but I keep forgetting to bring one!

I managed 20 mins cardio again this morning.  I'm quite early for work so I can easily go upto 30 mins next week without having to get up any earlier.  40 mins, my target, means I have to get up 10 mins early.
 
I was in a meeting from 10.30am to 12.45pm today so I totally missed a meal.  I got back to my desk and wolfed a sandwich down, but was very tempted not to train.  In the end I decided to go.  I didn't feel great having just eaten, but I got through it ok.
 
Chest + Tri's            WEEK 3
 
Flat BB bench            3 x 8            100kg (6), 90kg (8), 90kg (6)
Inc DB bench             3 x 8            34kg, 34kg (6), 30kg
Dec flies                    3 x 10           16kg for all
Dips                           3 x 8            BW for all
OH extentions           2 x 10          30kg, 40kg
Pushdowns               2 x 10          65kg (8), 60kg
 
 
I didn't have much energy but I was very happy with the bench.  I set the bench and catcher rails up just right so I had the confidence to push myself.  100kg felt great.  Upto 105kg next week which is my previous PB for 3 reps.  Lets see if I can get 5 or 6 out.  Then onto 110kg hopefully.
 
Tri's didn't get the best session.  I was tired by the time I did the dips and the 2 cable exercises were rushed as I was running out of time.
 
I remembered a bananna for some PWO carbs today and I'm now loading on creatine.  Lets hope this helps me get a bit more muscle on before I cut.

No cardio this morning which means I have to do some tomorrow to get into any kind of routine.
 
Legs            WEEK 3
 
Leg ext             3 x 15            20kg for all            warm up
Squats              3 x ?              65kg (6), 70kg(5), 70kg (3)
Leg press         3 x 10            100kg for all
Ham curl            3 x 10            65kg for all
Seated calf      3 x 8                90kg for all
Standing calf    3 x 20             30kg for all
 
 
Squats were shocking again.  My legs are a bit tired from the cardio, but still rubbish.  I've made a decision to leave heavy squatting (not that I even go heavy) alone for a while.  I don't enjoy it and I don't have the confidence in my back or legs to get the weight up.  I'm too worried about hurting something to go for the extra reps.  So.........  I'll stick with squats but I'm going to forget the weight and do 15 reppers.  Nice and light to start with and see if I can get the weight up as the weeks go by.  Then I'll do heavy leg press as my second exercise and see how it goes.
There's no point sticking with heavy squats if I'm backing out of reps.

Skipped cardio again...... argh!!!  30 mins a day from Monday, no excuses.  It has to become habit.
 
Shoudlers + Bi's            WEEK 3
 
Hammer press            5 x ?            100kg (5), 90kg (6), 80kg (8), 70kg (8), 60kg (8)
Side raises                 3 x 10          14kg (8), 12kg, 12kg
Rear flies                    3 x 10           8kg for all
BB curls                      3 x 10          45kg (8), 40kg (9), 40kg (8)
 
 
Great session.  Rather than doing 2 presses I liked the idea of sticking with the hammer press for more sets.  So i warmed up and stuck my max weight on.  Then dropped down the weight to let the reps go up a bit.  Shoulders felt fried!  I'm not too happy about dropping the weight so much, so I may try 5kg drops in future.
 
I was planning on doing more bicep work, but they felt dead after the 3 sets of curls, and I did train them on Monday so I called it a day.

Quick update as I typed a lengthy one out earlier and lost it!
 
30 mins mini stepper at 6am this morning whilst browsing the net on my laptop.  The worktop improved my balance and meant I had water on hand.
 
Back            WEEK 4
 
WG Chins            3 x ?            BW (10, 7, 6)
CGLatPD              3 x 8            95kg (6), 87.5kg, 80kg
Hammer row       3 x 8            90kg (7), 80kg (7), 80kg (7)
DB row                3 x 8            46kg for all
BB shrugs            3 x ?            60kg (15), 80kg (12), 100kg (8)
 
 
Great session.  Chins aren't improving but everything else is.  LatPD equalled a PB, hammer row went up and DB rows were great.  I've used 50's before but thats when I'm fresh.  The reason I went light with the shrugs was pure lazyness...... there was 60kg on the bar so I just used that for higher reps and chucked 20kg a time on.

Balls no cardio!  My son was up in the night, which is nothing new, but he needed his nappy changing (which doesn't normally happen) so we was both wide awake for ages after.  So I skipped cardio.  I NEED to make this an everyday habit.
 
Chest + Tri's            WEEK 4
 
Flat BB press            3 x 8            105kg (6), 95kg, 90kg (6)            equalled PB but more reps!
Inc DB press            3 x 8             34kg for all (8, 8, 7)
Dec flies                    3 x 10          16kg for all
Skulls                       3 x 10           25kg for all
Pushdowns              3 x 10          65kg, 65kg, 55kg
 
Amazing session!!!  I've hit 105kg once before but this felt easy and I'm sure I only got 2 or 3 reps last time.  I did have a spotter today which isn't normal.  I will now make an attempt to find a spotter for the heavy lift every week if I can.  As I'm now in uncharted waters.  Although the rack is set up perfectly to catch the bar, I worry about racking it wrong and dropping it on my head!
 
DB press was still strong even though I'd tired out on the flat press.  I couldn't get on either dip station so I did skulls instead.  I do feel like I'm neglecting tri's a bit.  They looked quite big a while ago but I'm losing it a bit.  regular 5 day splits would help with this.
 
Very happy with today and my chest looked huge when I'd done.

30 mins cardio this morning.  I'll go upto 40 mins next week I reckon and it can stay as that til I cut.
 
Legs            WEEK 4
 
Squats            3 x 15            40kg for all
Leg press       3 x 8               150kg for all (8, 6, 6)
Ham curl          3 x 10            65kg
Seated calf      3 x 8              95kg for all
Standing calf    3 x 20           35kg for all
 
 
So this is the first session where I tried out 15 rep squats and I loved it.  It's such a refreshing change to feel like I'm really working the legs, but not having the worry of hurting my back or getting stuck at the bottom of a squat.  I need to up the weight week by week, as 40kg is poor really, but I got the job done.  Heavy leg pressing was hard but I hope to build that up.  And the 2 calf exercises felt great.  Legs feel shot to bits now!!  Cardio might be a bit tough on thurs and fri.
 
I got stood in my favourite spot in the changing rooms, where the light hits you just right!  I don't know if it's water from the creatine, diet or training, but somethings changed and I've gained some size.  My chest looks big and is close to the size I had in my avatar.  I got a thin silver chain for xmas from my wife and it's starting to sit different around my neck as my chest has grown.  Sounds daft, but it's a definite sign things are going in the right direction.  Shame the belly is coming with it!!!

Skipped cardio again!  If I can do tomorrow that will be 3 sessions at least.  When the alarm goes off at 5.50am, I think to myself "I did yesterday so I can miss today".  Not a good attitude but hard to change how I think when I'm half asleep.  Anyway, it's a start and 3 times a week at 40 mins is good enough til I cut.  4/5 times a week would be great!
 
Shoulders            WEEK 4
 
Hammer press            5 x ?              105kg (3), 100kg (5), 90kg (6), 80kg (6), 60kg (9)        decide I'm going too heavy here
Side raises                 3 x 10             14kg for all (10, 10, 8 - drop to 10's for 8 reps)
Rear flies                    3 x 10            10kg for all
 
 
Job done.  I like the idea of doing 1 press but more sets.  I'm going way too heavy and I'm not happy with such low reps.  I'm dropping the weight and see if I can climb back up as the weeks go by. 
 
I only realised that i can get to the gym 5 days this week so I did some abs today, then it's arms tomorrow.  I did tri's on Tues with chest, but I'm going to try and hit them again tomorrow if they feel ok.  I'll do some dips for sure as I missed them on Tues.

No cardio again this morning.  My little boy had his swine flu jab yestersday and I don't know if that was to blame, but he woke up about midnight screaming and allsorts.  Like he'd had a bad dream but wouldn't calm down.  It took nearly 2 hours to get him back to sleep.  I fully intended to still do my cardio, but I can't even remember turning my alarm off and then I woke up 15 minutes later than my usually get up time when I'm not doing cardio!!!!
 
So I had less than 30 mins to get showered, eat and get to work.  Nightmare.  Obviously the interupted sleep took it's toll.
 
Arms            WEEK 4
 
BB curls            4 x 10            45kg (8), 45kg (7), 40kg (9), 35kg (10)
Hammer curls   3 x 10            14kg, 14kg, 12kg
Dips                 3 x 8                BW for all
CGBP                3 x 10            50kg, 55kg, 60kg
Rope PDs        3 x 10              40kg, 45kg, 40kg
 
 
Bi's felt great, tri's still didn't really feel worked.  I have to sort this out, especially on a 4 day split.

I'm never drinking again!!!  I went out on Saturday night and I still feel ill now.  I ate nothing but junk yesterday, could hardly face breakfast this morning (just had whey and some cereal), and I didn't even bother to set my alarm for cardio.  I trained at lunchtime and it was quite a decent session (god knows how), but it's totally wiped me out.  I feel sicker than ever now!!!
 
Back            WEEK 5
 
WG chins            3 x ?            BW (10, 8, 6)
CG LatPD            3 x 8            95kg (6), 87.5kg (7), 80kg (8)
Hammer row      3 x 8            95kg (6), 90kg, 90kg
DB row               3 x 8            50kg for all (8, 8, 6)
BB shrugs          3 x 10          80kg for all
 
 
The chins and pulldowns stayed the same as last week but the rowing movements went up.  More weight and I nailed the reps.  I did the hammer rows 1 arm at a time which felt miles better.  I ought to report the weights as per side really for that.  And I used the 50's for the rows, which are the heaviest DBs in my gym.  I've used these before but not as my second row. 
 
I'm definitely growing at the minute.  It's just a shame that to eat enough food to grow I seem to have to eat a load of junk too and get fat!  I'm dying to cut soon.
 
I've got a busy week this week, and whilst it's all office based, I'm not certain I'll hit 5 sessions.  So i'm still not sure how to structure this week.

No cardio this morning.  I need the sleep more than I do cardio at the minute.  I'm feeling a bit better today so I may go for weds + thurs this week.  I half feel like missing this week altogether and resting as I've got loads on at work, but then I know it'll be hard again the week after.
 
Chest            WEEK 5
 
Flat BB press            3 x ?            110kg (5), 100kg (5), 90kg (8)            new PB again!!!!
Inc DB press             3 x 8           34kg for all                                     nailed 8 reps on all sets
Flat flies                   3 x 10           16kg for all
Dips                        3 x 8              BW for all   
Pushdowns              3 x 12          55kg, 60kg, 65kg
 
 
Great session.  I had a spotter for the 110kg and I suppose I would've only done 2 or 3 reps on my own, but it's another milestone done.  I'll go for 115kg next week if there's someone around to spot.  If not I may stick or even go lighter.  The rails will catch the bar if I fail but i'm very nervous about racking/un-racking that kind of weight above my head!!!  The rails won't save my head.  I didn't do much for the tri's but I got in a groove on the pushdowns and it felt great. 
 
Everything was pumped and I've never seen my chest look this big......... well not for a few years.  I know it's just a pump but it must mean something is growing.  In fact everything looked big today.  If there was no such thing as summer and holidays, I reckon I'd be ready to cut in a month or so when I've plateaued.  But I will most likely hang on until May if I can.
 
I can tell I'm working hard because I'm sweating a lot when I'm lifting and I don't normally!

No cardio on purpose today so none this week now.  I have loads on at work and ended up doing some work on my laptop at home til nearly 12am.  I'm usually in bed for 10pm so this isn't good for me!
 
I was considering not training today as I have a consultant working with me today but I managed to sneak out.
 
Legs            WEEK 5
 
Squats            3 x 15            45kg for all
Leg press        3 x 8              100kg for all            poor but legs were dead
Ham curls        3 x 10            65kg for all
Seated calf      3 x 8              100kg for all            new PB again
Standing calf    3 x 20           40kg for all              another PB
 
 
The 15 reppers killed me so I didn't put much weight on the leg press.  I was considering leaving my calves, but decided to do my heavy set.  Then had a rest and did the light set too.  Legs are dead.  I just wish I could've shifted more weight on the leg press.

I've got the consultant with me today, and whilst I can easily nip out again to train I can't really be bothered as I'm busy.  I've only got shoulders + bi's left to do as I included tri's with chest just incase.  Calves have already been hammered and I could train abs again but it's not essential.
 
So day off today and shoulders + bi's tomorrow.  I just pray I get there tomorrow as I've skipped days like this in the past then ended up with a crisis at work and missing the friday session.
 
I'm going to make an attempt to go down to London a lot to make some cash on expenses so it'll be 4 day splits all the way from now on.  Now calves are back with legs it's not a big problem.  I just need to make sure I hit the abs when I train back on a Monday.
 
Its just going to be a long day, not going out at lunchtime.
 
I have to be at a hotel near work for 8am tomorrow to do a presentation in our sales meeting we hold there.  I should be done by 9am so I'm calling for a McDonalds breakfast on the way back to work!

Meals was a bit wierd today.  I promised myself a McDonalds breakfast after my morning meeting as my midmorning meal..... usually 11am.... but I was done and at McDonalds by 9am!  Anyway, I stuffed myself and it was all good.
 
The hammer press was busy today so I had to switch around.
 
Shoulders + Bi's            WEEK 5
 
DB press            3 x 8            30kg for all
Military press     3 x 8            45kg, 45kg, 40kg
Side raises        3 x 10          16kg, 14kg, 12kg
Rear flies            3 x 10         12kg for all
 
BB curls            3 x 10            45kg (7), 40kg (8), 35kg
Hammer curls   2 x 10            12kg for both
 
 
Not the best session due to the fact that I was doing different exercises so progression is shot.  I think I'll do another week of hammer press then it's some smith pressing from then on.
 
I was weak with the BB curls for some reason, but they felt well and truely worked so thats all that matters.  I've done BB curls for ages now so it's time to switch to DB's or the EZ bar after week 6.

Time to think about cutting..............
 
Few things has brought me to this conculsion.  I am getting fat, my trousers only just fit me, I can't wear anything remotely fitted as my belly looks shocking and it's starting to affect my face.  My wife went out for a few drinks last night and when she got in, due to being a bit loose tounged, said it's a bit off putting!!!!
 
Now the plan was always to start cutting around April/May time so I'm lean for the summer, but I think I might have to start things early.  BUT........ I'm reluctant to start right now as my lifts are going up and I'm convinced I'm growing again at the minute.  Just a shame by bellys growing too.
 
So here's the plan -  from Monday I include 40 mins cardio every weekday unless I'm working in London.  Cut the rubbish out of the diet and save junk for the weekends.  Reduce the portions of my evening meal and stick to my prepared meals for work (I sometimes can't be bothered to prep a meal and buy a sandwich). 
 
I'm very tempted to start cutting now, but as I've mentioned, I'm enjoying a bit of growth at the minute and I need to take advantage of this.  Plus, I want to put it off til March when I'm hoping the weather is a bit better for outdoor cardio which will make sure I do plenty.  The mini stepper is ok but i can't rely on it 5 days a week........ it'll drive me nuts!  Plus I don't want to end up lean in April or something and lose it by the summer.
 
So a clean, cardio filled February to see if I can either drop a little bit of fat or at least stop anymore going on.  If I'm not dropping fat it's time to start the cut in March.  If I lean up a little I may carry on with that plan until April and do an all out cut then.
 
Lets see how things go, but I definitely need to do something and NEVER let myself bulk like this again.  It's annoying because I've not even gained that much muscle.  Unless thats the fat playing tricks with me, but I can't wait to see my abs again.

ARRRRRRGGGGGHHHHHH............... after having the "fat talk" with myself over the weekend, catching some sleep up and being all set for cardio this morning....... my son woke up at 11.30pm just as I was dropping to sleep.  He must've had a nightmare or something because he was crying like mad and wouldn't calm down.  It took us ages to calm him down, even going downstairs and putting the TV on, and then ages again to get him back to sleep.  It was something like 2am when we must've gone back to sleep.  Needless to say, no cardio got done today.
 
I'm in London tomorrow.  All I can do is try again on Weds and maybe even do a bit tonight.
 
Back            WEEK 6    
 
WG Chins            3 x ?            BW for all (10, 9, 6)
CG LatPD            3 x ?            95kg (6), 87.5kg (7), 80kg (8)
Hammer row        3 x 8          100kg for all                    PB again
DB row                3 x 8            50kg for all    
BB shrugs           3 x 12            80kg for all
 
 
Good session.  Chins went up a tad and I lifted a new PB on the hammer row and kept the weight on for all 3 sets.  I reckon it's time to shift my routine round next week and drop the chins for a bit.  Get back to Lat pulldowns with a heavy set then drop the weight and get the reps up.  I'm not sure what the rows will look like but I'll figure something out.
God knows what to do next week for my chest.  I will have hit a plateau on the bench (I might hit 115kg on weds, but it'll be crap reps no doubt), so it might be back to incline smith.

Cardio is a write off for this week.  Did none this morning and my wife is back to work tomorrow for the first time in ages.  I will make sure i still do cardio on thurs + fri in future, but as it's her 1st day back I need to help out with the little one.
 
Chest + tri's            WEEK 6
 
Flat BB bench            4 x ?            115kg (3 with some help!), 100kg (6), 90kg (8), 70kg (10)
Inc DB bench             3 x 10          38kg (6), 30kg, 30kg
Dips                           3 x 10          BW for all    
Cable x overs           3 x 10           20kg, 20kg, 17.5kg
Push downs            3 x 12            55kg (15), 60kg, 65kg
 
 
Good session and a nice PB to finish the routine on.  Although it was very heavy and I don't think I would've done much without a spotter.  Saying that, with a better spotter I'd have done more.  He was crap and tried to rack the bar after my first rep.  God knows what he thought I was trying to do.  But never the less, a new PB and a definite plateau so a nice time to change the routine round.
 
So back to incline smith pressing next week.  Nice and heavy and see if I can crack 100kg which I think is my previous PB.  Then I'm going to have a go at decline pressing in the smith.  I need to do some decline work as it really helps with my chest but it's not safe on my own.  If I can safely prop the front of the bench up and press in the smith I'll do it.  If this works really well.......... it may become my first heavy exercise after the next 6 weeks.  We'll see.  Dips will be staying and I'll play around with flies. 
 
I've fallen in love with the tri pushdown again so thats staying for now.