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

Just running through the motions now until xmas....
 
Legs today
 
Squats                3 x 10            50kg, 60kg, 60kg (lifts are down this week)
Close leg press   2 x 10            80kg, 80kg
Hamstring curl    3 x 10             55kg, 60kg, 65kg
Seated calf raise 4 x 10            40kg, 50kg, 60kg, 70kg
 
Wasn't into it at all today.  Sooooo tired.
 
Diet
 
This has been a right mess.  I've down London with work for 2 days and ate rubbish.  Partly through limited facilities, mostly down to lack of will power and wanting to treat myself on company expenses.
 
Then to make matters worse, I've forgot to bring my food to work with me today!  I had a few biscuits before I trained at lunchtime, just to give me some energy, then went to McDonalds just now for my PWO meal.  I had a chicken deli and some chicken nuggets.  Shocking!  Nothing to eat until I get home tonight.  Then I can have my quark shake thats sat in the fridge!!!!
 
There's so much happening at work and at home.... with the wedding and xmas, that i'm amazed I'm even training.  Ah well, only 2 days left next week, then I'll get a break from it all.

Well, I'm not having much luck lately.
 
Saturday afternoon I started with sickness and dioreah again!  I think it was a dodgy chinese I had Friday night.  So I've barely ate anything Saturday and Sunday and only had a slice of toast this morning. 
 
I'm still not right, but I need to be at work so I've taken something to bung me up and I'm sat at work feeling sick/dizzy/tired/dehydrated...... generally horrible and zero energy.  I've not brought any food, couldn't be bothered to prep anything last night, so I'll nip out at lunch and get a sarnie.
 
I really wanted to train today and tomorrow because I didn't want to miss 2 full weeks training.  If I feel any better tomorrow I might do a quick full body workout (bench, chins, shoulder press, dips), but that'll be it until the 5th Jan.  I can cope with a week off, but 2 weeks and my lifts seem to drop.

Well, last day at work and I'm still not well.
 
I've started eating a bit more, but I'm not right.  But like an idiot, I've just done a gym session.  I did a bit of everything and felt shocking.  I did a flat bench, lat pulldown, shoulder press, dips and bicep curls.  All at a lightish weight and didn't push myself.
 
I think I only trained for a bit of a pump, because I felt so flat from being ill.
 
I only brought a sandwich to work this morning so I've bought a protein bar from the gym for this afternoon (with a pathetic 11gs of protein in).
 
Ah well, done now until the 5th Jan.

Quick update for the new year before I train today and start my journal again.
 
Xmas and wedding went well.  I lost about half a stone in the run upto to Xmas with the sickness bug.  Bad for muscle loss, but it meant I could pretty much eat what I wanted over xmas and not get too fat.  My appetite was down for a few days anyway.
 
I started back at work and training last Monday.  I did 4 gym sessions, but didn't bother to document them as I went pretty light with the weights and kept them quite short.  I just wanted a week to get back into it without killing myself.  And with all the illness and shock of early mornings again i felt very weak.
 
So I'm back at it hard today.  I won't be lifting my usual weights this week, but I'm hoping within the next couple of weeks I'm back to normal, and getting even stronger.  I'll get my diet back on track this week too.  Although i've just realised I ran out of whey this morning!
 
I've not done any cardio so far, as I've been so tired, but i need to put some back in to keep the fat at bay.
 
Plans for this year are still a bit undecided.  I'm going on holiday with the family in April, then we're having a holiday towards the end of summer.  So I don't really know how to train around this.  I'm bulking again now, trying to get some size back.  Then i think i'll do an 8 week cut for the April holiday but not worry too much about my condition and focus on the later holiday.
 
I'll bulk when i get back in April 2 or 3 months, then do another 10 week cut and take it very seriously.  Part of me thinks I should keep bulking all winter/spring and not worry about my condition for the April holiday, but i don't think i'd be happy going away looking fat.

Well i was very impressed today.  Did a back and bi's session and was nearly back upto full strength already.  I'll get some creatine ordered today and I should be on fire next week when that kicks in.
 
 
Wide grip chins            4 x 6            all BW
CG LatP                        3 x 8            72.5kg, 80kg, 87.5kg
Row machine                4 x 8            35kg, 37.5kg, 37.5kg, 37.5kg
 
EZ curls                        3 x 10            20kg (not inc bar), 25kg, 30kg
DB hammer curls          3 x 10            14kg dbs, 12kg, 12kg
 
Diet is my usual bulking diet.  I had a pretty normal diet last week.  I need to add a pre-bed meal in, and maybe something about 4pm, as they're both missing.  Although we seem to be eating quite late at night sometimes.  In this case, the pre bed meal isn't really needed but the 4pm is.

Shoulders today
 
Machine press            3 x 8            70kg, 75kg, 80kg
Smith behind neck P    3 x 8            20kg (not inc bar), 25kg, 25kg
Side raises                  3 x 8            8kg, 8kg, 10kg
Shrugs                        3 x 8            70kg, 80kg, 90kg
 
Also did some abs as I had some time left.
 
Feeling ok, but it's as if I'm not eating enough.  I think I need to make sure I get some slow carbs in me.
 
London with work tomorrow.  Nice mid week break from training.
 
I've now run out of whey and only just put an order in.  They were out of stock of creatine, which is a pain, cos I don't want to pay delivery just for some creatine when it's back in stock.  But I want to use it.  Might call into Holland and Barrett at the weekend and get some.  Think there's a sale on.

Yesterday's trip to London played havoc with the diet.  I've not got any whey left, so my breakfast at 5am ended up being just toast.  I stopped at the services a couple of hours later for a breakfast, then didn't eat until about 4pm!  I had a quark shake plus other rubbish from the services.
 
I've had boiled eggs for breakfast today, and nipped to McDonalds for a chicken mayo as my PWO meal!  All this will stop next week when I clean my diet up!
 
Chest + Tri's
 
Inc DB press            3 x 8            30kg (db each hand), 34kg, 38kg
Flat BB                     3 x 8            60kg, 65kg, 70kg
Dips                         3 x 8            BW + 6kg, BW + 6kg, BW + 6kg
Skull crushers          3 x 10          20kg, 25kg, 25kg
 
Decent session.  I'm getting my note book out next week and making sure I try my best to hit my old lifts.  I need to start my first holiday cut in about 4 weeks, so I need to try and bang some muscle back on that I lost over xmas.

My food has gone to pot today.  I didn't get home from work til 9pm last night, so couldn't be bothered to make any food for today.  Then I didn't get up early enough to make anything other than a quark shake this morning.
 
So I've trained my legs at dinner time.  Not a bad session.  got back up to my usual weight.
 
I've got nothing to eat at all this afternoon.  So my plan is to keep drinking a mug full of semi-skimmed milk from the kitchen everytime I pass it.  Thats the only source of protein thats available to me until I get home at 6pm.
 
Not great, but it'll do.

Right.... today is my last day of eating crap!  My whey turned up this morning at 7.30am, just as I was leaving the house.  So too late to make any shakes up for the day. 
 
I've had a bad habit of nipping to McDonalds for my PWO meal, which I did again today, but that will stop now.  I'll eat 80% clean for the next month until my summer diet starts.   Clean eating at work and allow some.... not so clean evening meals but watch the carb content.  I'll cut out all the useless junk thats crept back in, and just allow a few dirty meals on an evening.  The only real reason for this is, the Mrs has got a new cook book and is experimenting!!  So there's some nice meals on offer that I can't say no to!
 
I'm also going to add cardio back in as of tomorrow.  Everyday if I can.  I'm getting a bit fat so I need to control that, but in a month by summer diet will start (my first holiday is in April), so I need to be back into the swing of it by then.  I'm only giving myself 8 weeks to cut for that holiday, so I can't afford to lose anytime by getting used to cardio.
 
Shoulders today.
 
DB Press                    3 x 8            30kg, 30kg, 30kg
Standing press (BN)   3 x 8            35kg, 35kg, 35kg
Side lat raise              2 x 10          8kg, 10kg
Front raise (bar)        2 x 10            10kg, 15kg
DB shrugs                   3 x 8            34kg, 34kg, 34kg
 
Decent session.  I had my quark and oats shake at 11am but didn't quite get the same energy burst as I did on Friday.  So maybe it was a one off.  I'll still do it in this order and see.  Makes no difference to me.

Hey Brittas,

The post-cut pics look good, massive change right there! I've copied your diet for my cut, apart from the fasted cardio, and hoping to get similar results. Instead, I'm doing 20-25 mins of HIIT after weights 2/3 times a week and a 1/2 long cardio sessions. I'm keeping carbs under 150g a day and suprisingly don't feel hungry at all during the day, did you find this?

Jiggaboy


Hey Brittas,

The post-cut pics look good, massive change right there! I've copied your diet for my cut, apart from the fasted cardio, and hoping to get similar results. Instead, I'm doing 20-25 mins of HIIT after weights 2/3 times a week and a 1/2 long cardio sessions. I'm keeping carbs under 150g a day and suprisingly don't feel hungry at all during the day, did you find this?

Yeah, I managed to get through it without being too hungry.  My problem was the gap between my 2pm meal and my 6.30pm meal.  Next time I cut, I'll add a small protein only meal in at 4pm to keep me going.
 
Just be carefull with HIIT when you're on low carbs.  You're in danger of burning muscle.  Thats the reason I stuck to steady state cardio, keeping my heart rate under 130bpm.
 
I'm no expert, but thats what I was advised to do by people on here.  Plus, I prefer SSCV anyway.

Woop woop....... I managed to get up for cardio this morning!  Just like i said I would.  I usually threaten to do this for a few weeks before I actually get up and do it!!!  30 mins on the X trainer and some ab work after.
 
Back day
 
WGC            4 x 6            BW for all
CG Latp        3 x 8            80kg, 80kg, 80kg
Seated row   4 x 8            50kg, 57.5kg, 57.5kg, 65kg
Rear flies       3 x 10          6kg, 8kg, 8kg
 
Today was good.  I felt strong again.  This has highlighted one thing to me though..... I train the big body parts much better on their own..... therefore the 5 day split works best for me.  It's just finding 5 days when I can train.  Next week I'll be down to 3.
 
 

Cardio again this morning.  I am doing well!
 
Chest today
 
Inc BB press            3 x 8            70kg, 75kg, 80kg
Dec BB press           3 x 8            70kg, 80kg, 85kg
Dips                         3 x 8            Bw + 6kg, +10kg, +8kg
Inc Flies                   3 x 10          12 (db), 14, 16
 
Another good session.  I'm back on form now.  I'm looking fuller again..... but i do seem to be getting fatter by the day!!  Only 2 full weeks until I start cutting, but I must get it under control before then or I'll not reach my goals with just an 8 week cut.
 
In a quest to fill my 4pm meal slot with a cheap solution, I've brought a tin of sardines today.  I'm hoping to eat them straight out of the tin with nothing else.  If I can do this, it'll solve the meal gap, give me more protein without carbs, and will slot into my cutting diet perfectly when it starts.
 
Just hope I like them!

Cardio for 30 mins this morning again.  I'm just going to do it every morning so I'm in the habit.  Doing 3 days a week just means I end up staying in bed!
 
Legs
 
Squats                3 x 10            50kg, 60kg, 70kg
Ham curl              3 x 10            55kg, 60kg, 65kg
Seated calf          4 x 10            40kg, 50kg, 60kg, 70kg
 
 
Well the sardines went down ok yesterday.  So I'm going to buy 5 tins when we go shopping tomorrow and eat them at about 4.30pm.  I need a meal here, plus sometimes we don't eat our evening meal until 8pm so it helps bridge the gap a bit.
 
From Monday I'm cleaning the diet up big style!  Still on a bulking diet for the next 2 weeks, but i need to cut the crap out.  Yesterday the wife decided to make ginger biscuits and i can't stop eating them!  Save the treats for the weekend from now on.  And watch the carbs in my evening meal.

30 mins Cardio and abs this morning.  And that was after a terrible night with our 1 year old son.... so hopefully, i'm in the habit of doing it now.
 
Arms
 
EZ bar            4 x 10            20kg (not inc bar), 25kg, 30kg, 35kg
DB curls          3 x 10            14kg, 16kg, 16kg
 
CGBP (smith)  3 x 10            30kg (not inc bar), 35kg, 40kg
Skulls              3 x 10            20kg, 25kg, 25kg
Pushdown       2 x 10            65kg, 65kg
 
I'm going to enjoy eating without restrictions over the weekend, then I'm cleaning the diet up big style for the next 2 weeks until I start my cut and wave goodbye to carbs!

Not sure how to plan this week, cos I desperatly want to continue with a 5 day split, but I'm out and about with work on Thursday.  I should be able to manage a gym session on my way home, but it's risky.
 
Managed 30 mins cardio this morning and some abs...... despite falling back to sleep and being 15 mins late!  I actually wanted to up it to 40 mins this week, but i'll do that tomorrow.
 
Back
 
LatPD            4 x 8               57.5kg, 65kg, 72.5kg, 80kg
BB rows        3 x 8                50kg, 55kg, 60kg
Machine row 3 x 8                57.5kg, 57.5kg, 65kg
BB shrugs     3 x 8                80kg, 90kg, 100kg
Rear flies      3 x 10              6kg, 8kg, 10kg
 
Really good session.  I've included the shrugs and rear flies incase I don't get to the gym on Thurs, then I'd have to do shoulders and arms on Friday.
 
Diet is getting cleaned up from now on.  2 more weeks bulking, then the cut begins.

Got up late again!!!  But managed to squeeze 40 mins cardio in.  I need to get up 10 - 15 mins earlier as I up the cardio to 55 mins over the next 2 weeks.  This 15 mins lay in bed is a bad habit that will be a bugger to crack.
 
Chest
 
Incline BB            3 x 8                75kg, 75kg, 80kg
Flat DB                3 x 8                30kg (db), 34kg, 34kg
Dips                    3 x 8                 BW + 8kg, 8kg, 8kg
Incline Flies         3 x 10               16kg, 16kg, 16kg
 
 
I'm giving the upper chest some priority for the next few weeks.  I think it's lacking a bit so I'll see what happens.  I've not done inc flies for ages and I remembered how good they feel.
 
Diet
 
Going ok.  I forgot to buy some sardines at the weekend, but nipped out for some last night.  So I've brought 4 tins to stick in my drawer at work to last me this week.
 
I made a stunning chicken curry at the weekend.... not very healthy but it'll do.  I finished that off last night.
 
I'm starting to plan my cut now it's less that 2 weeks away.  I'm yet again undecided whether to go straight into a keto diet or keep some carbs in at breakfast and pre-training for the first few weeks, dropping carbs altogether for the last few weeks.  Maybe 2 weeks with 100g carbs, 6 weeks with non.
 
Then again..... 8 weeks isn't a long time (compared to my 15 cut last summer), so I might plunge straight into it! 
 
I've got some good meals planned for the diet already.  As well as the sardines idea, I'm going to try a cold omlette for breakfast (eaten at work after cardio).  A lad at work had one today and I can't see why it wouldn't be nice.

I've had a funny few days.  Everyone in my house is ill, so I ended up going home on Weds and working from home to help my wife with the little one.  I managed 30 mins cardio in the morning, and squeezed a leg session in on the way home.
 
I did nothing on Thursday, cos I was out and about with work.  That meant I had shoulders and arms to fit in today.  I got up nice and early for cardio this morning, but the little one woke up with me and was crying and allsorts.  With the wife being still ill I decided to skip the gym and get him back to sleep.
 
Shoulder and arms
 
Machine shoulder press            4 x 8                70kg, 75kg, 80kg, 80kg
Side raises                                2 x 10              10kg, 12kg
 
EZ curls                3 x 10            25kg (not inc bar), 30kg, 35kg
DB curls                2 x 10            14kg, 16kg
 
CGBP                    3 x 10            50kg, 55kg, 60kg
Skulls                    2 x 10            25kg, 30kg
Pushdowns           2 x 10            65kg, 65kg
 
Decent session.  I felt like I didn't do my shoulders justice.  Biceps felt awsome though, and they need some work so it's good.
 
Not a bad week at all.  I've definitely got my size back that I lost over xmas.  I don't feel as fat as I did, so the cardio is helping.  I'm a little bit behind on my cardio schedule.... ramping it up to 55 mins for my diet, but i'll get there.

This is my last week before my cut starts.  So I'm planning on enjoying a few nice meals, but not going crazy so I gain half a stone of fat before I even start cutting!!!  Just some nice carb rich meals before they disapear.
 
I got up for cardio this morning, but with the snow slowing my journey down, I only had time for 25 mins.
 
Back
 
WGC            4 x 6                BW for all
CG LatP       3 x 8                80kg, 87.5kg, 87.5kg
BB rows       3 x 8                60kg for all
BB shrugs    3 x 8                80kg, 90kg, 100kg
 
Good session.  I still never seem to progress with the chins and I don't know why.  Still, i'm hammering away at them.  The close grip lat pulldowns felt awsome and thats the most I've lifted in ages.
 
I managed to stick some abs at the end of the session as I missed a session last week and missed them out this morning.  I need to train them twice a week if I want them to look good when I'm finished cutting.... from my experience anyway.

30 mins cardio again this morning.  I'm getting up early enough, but with the snow and stuff it's taking me longer to get to work so I'm still only managing 30 mins!!!  Hopefully, it'll be all clear tomorrow and I can get 45 mins done.
 
Chest
 
Inc BB            3 x 8            70kg, 85kg, 80kg            really struggled today
Decline BB     3 x 8            80kg, 85kg, 90kg            but felt strong here!!
Dips               3 x 8            BW, + 6kg, +6kg
Inc flies          3 x 10          14kg, 16kg, 16kg
 
I've given priority to the upper chest for the last few weeks and it definitely seems to have helped.  But I'm losing that fullness in my pecs so I think I'll swap them back round next week and alternate Flat/decline as the first exercise.
 
I feel like I'm not getting enough protein in my evening meal.  The wife cooks something, but there's never really enough meat.  All that will end next week when I'm cutting and meat is just about the only thing I can eat!!!