RACK - Leeds UKBFF 2012 (pic pg 8)

Cheers mate

Ab work and 35mins cardio done this morning, arms and HIIT will be done about 5pm tonight.  Also diet is full on keto so hoping to see some changes pretty quick.  Will report on weights session later on today.

Arm's done;  One arm Preachers, Inc db curls, close grip ez curls, push downs, cross face db ext, skulls. Then a bis and tris superset to finish them off.  Then weighted roman chairs and HIIT to end.  nigh on 18st and hiit is rancid in case anyone is wondering lol

Due to no carbs sunday or yesterday I've just been p1ssing constantly so I reckon a decent drop will be seen this weekend.  Always happens in that way, start cycle with little carbs and I bloat like mad, 2 weeks later and dropping carbs my body seems to settle into the diet and cycle and I level off.
 
40mins cardio done this morning, will be texting Scott later to find out the session for today

Alright mate, not been in for a while, been reading a few pages back. Looks like your bulk has gone superb mate, looking big! Some nice weight your shifting too bud, best of luck with the cut up now, looks like Scotts getting the job done for you mate!

Cheers buddy.  Things are all goin to plan so me and Scott are happy.  Really can't wait to shift the bulk but it'll come off soon enough.  Can feel a lot of water has dropped just from sunday so looking forward to gettin on the scales saturday

Legs just done; Leg press, hack squat, leg ext, squats and lunges.  Followed with 30mins cardio

45mins cardio done this morning, legs have doms but in a different sort of way.  Can't really describe it.  Stomach feels all over the place though, really strugglin to keep my breakfast down at the min.  Hopefully meal 2 will be easier to eat

Chest done, no pressing what so ever; Inc flies, pec dec, cable x-overs, static hold then some hiit.

Elbow has flared up again and it's prob due to me forgettin cissus for the last couple of days. Will start it again tonight.

50mins cardio done.  Managed to get a half decent sleep last night but didn't really get into deep sleep as was tossing, turning and sweating all the way through it and feeling the effects right now.  Usually happens at the first week of a cut so I'll be fine by the weekend, think I'm training back today but will confirm once I've spoke to Scott

Back session last night; Rack pulls, wide grip chins, close grip pull down, bent over row, bent over lat raise, then HIIT cardio.
 
Was supposed to do Rack DL's but lower back still sore so raised the pins and went for pulls instead, shifted some decent weight too and did 210kg for 12 reps twice.
Out last night as my mate was promoting his night in a new club and it was rammed, good time had but gettin up for 55mins cardio this morning jst felt WRONG!!! 
No lifting today but do have cardio, arms and HIIT tomorrow so tonight will be spent sleeping

cardio done, arms and HIIT to do in an hour and just got weighed in at 17st 6lb, so 6lb down from sunday

Hay RACK... all going well I hope, cardio in now is that it until the show or is it a mini blast? as that'll be some serious cardio to be doing all the way up until the show.

Hi mate, cardio is all the time now.  I don't mind as it gets me outta the house and murphy.
 
Little update, just over a stone down after 4 week.  Strength up, managed a 530lb box squat and 660lb rack pull for a double last week.
Me and Lucy are still rock bottom but prep is being done on auto pilot.
Scott's happy so I'm still happy
 
Most interesting thing I did this weekend was grow a beard lol
 

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Nice beard mate

Cheers bud, hope you're well?
 
Quick pic of me at just under 16 and half stone
 

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Looking very good mate some big improvements made!! Looking good for your weight, once is stage condition we will see a totally different rack step on stage to the one that stepped up in 2010!

Cheers mate, yep gonna be a big difference from last time I was tanned up.  Body shape has changed a lot.  At the min I'm prob a little leaner than I was this time last year (although was about 9 weeks out this time last year) and about a stone heavier.
 
 

New training came through from Scott last night. Back to set days and routines so I won't be gettin a daily mail telling me what we're doing.

Cardio has been adjusted, same total time but timing adjusted. 30mins in morning, 20mins after weights and 15mins pre-bed.

Diet has had a slight adjustment as fish oils are adding in each meal.

Hopefully be meeting up with Scott this weekend as last weekend didn't come off.

Chest later today

Chest last night; flat flies with pause at bottom, Inc db press, Bench with pause at bottom, Inc flies, abs

Felt good as session seemed to hit pecs only and didn't realy bring shoulders and tri's in much (I know this is impossible but my tris and delts didn't feel worked like they usually do)
Cardio done after the session and then at 11.15 after Spartacus, I must have looked like a proper thug trailing my streets at that time.
Up bright and early for cardio again this morning and training back at lunch time

Back session went well; Rack DL Super Set with Low Puley Row, Chins, Weighted chins, db rows, shrugs and some calves

20mins cardio done after and will be doing the 15mins before bed. Hunger is setting in big time now too BAD TIMES!