Time to Bite the Bullet!

 Hello again!

Time for another journal!  I was gonna do a comp prep journal a while ago for the body power classic but there has been a mix up with the organising of it and never heard anything back.  Bit late to start preparing now seen as though it would have been my first comp!

Got a bottle of genetic Edge's new fat burner Exolean to try, you may have seen recent logs by Daari, Wiffers and Pagan.  And also running GE's Endure aswell 

Expectations - well im pretty low bodyfat as it is, have put on a good few pounds over the last 6 weeks so that should come back off.  Should hopefully give me the motivation to stay in the gym too if im running a journal 
People seem to retain a lil water on the exolean and I know i retain upto 4lbs of water on creatine so might not even see any weight loss till the weeks after i finish both products.
I have tried endure before and really rate it.  Not out of this world but definately helped with some extra kg's and reps and focus in the gym!

I am taking the exolean with MCT oil to help effectiveness http://www.musclefinesse.com/pvl-mct-maxx.aspx
When I dont have my big aluminium bottle of oil with me ill take it with a few fish oil caps!

Current stats
5ft 11
12st 6lbs

Lifts
Bench 90x5
Squat 107.5x5
Dead  150x3
Press  60x5

My squat is so much lower than my deadlift because I recently changed my technique to go full depth and im still building it back up.

Current Training
Traing between 4-6 times per week.  Nothing too structured, i mix up weights and bodyweight strength training usually, very very very rarely do cardio.  Sometimes have a little sprint session or play 5 a side football but thats it!

Diet
Not the best but not the worst.  Consistancy is what i need!  I will occasionally post up my diet.

Pics






I will try and get one of the wheels lol below is a recent pic of my calves from another thread


Started the Exolean and endure on monday.
Day 1  - 1 cap exolean  - nothing
Day 2 - 1 cap exolean - nothing
Day 3 - 1 cap exolean - nothing

Today im upping to 2 caps.

Hope you enjoy my journal!  Feel free to comment on anything or ask me questions!!

Good luck with this mate.

I think you have an awesome build and my aim is to be where you are now, eventually.
Cracking tri's!

Current avi 208lb
Prep Journal http://www.muscletalk.co.uk/RACK-Leeds-UKBFF-2012-m4666355.aspx

Thanks rack 
Good progress on ur week 1-4 pics, definately looker tighter round the mid section!!

Todays workout
10 min warm up

Power clean
3x5 * (warm ups*)
4x4 - 60kg

Clean pull
2x5 *
4x4 - 100kg

Front Squat
2x5 *
4x5  - 80kg

Push Press
2x5 *
4x5 50kg (yes i know thats poor)

Front lever pull ups
4x4

Straight arm lateral press
4x5

Good session today, Not my usual choice of exercises but going for something new because I like cleans and its derivatives at the moment.

Exolean - SWEATTTTTTTTT lol it was quite warm in the gym but my back is definately not covered in sweat normally.

Endure - Slight tingling, good focus.


Edited for Pagan 

I demand you include workout poundages !

Seeing your pics again has motivated me to continue cutting for another three weeks to see if I can get anywhere near your condition. I'm 5.11 too and weighing about 12 stone 10, so If I can get a few more pounds off it will be interesting to make a comparison although I dont think I'll  be anywhere near as lean as you.

When I ran the Exolean I didn't take it with MCT oil and apparently this has been seen to make a significant difference for some people. I didn't get any of the body temp rises reported and I generally couldn't tell I was taking anything. I did think however that I lost more fat off my stomach area than I normally do as this is the last place for it to go for me and interestingly enough since stopping the Exolean I dont seem to have lost any more fat off my midsection just the rest of my body.

Good luck with the cutting although just how much more lean you can get I dont know !

No biggie like, there are a lot worse things for you than using steroids, I mean I probably shouldn't have been smoking crack or getting into bar fights at your age TBH  - drab4

Poundages updated just for you mate.  Need to get my self some straps if im gonna keep doing the clean pulls i think.  Cant keep grip with the weight especially after doing the cleans!

Glad my pics have helped someone Good luck with your cut! I very rarely drink beer, or alcohol these days.  Maybe thats where our calories differ lol!
Its strange how people can weigh nearly the same and be completely different!  I swear your measurements are a lot different to mine!

Heres a few of mine - 

Chest - 42"
Waist - 33" (round belly button)
Arms - 15"
Thigh 23" (top)
Calf 15.5"
Forearm 12.5"
Neck 15.5"

Felt really warm at work today and drank a little more water than usual.  I work in a hot busy restaurant running up and down the stairs a lot so that isnt going to help the sweat situation I will no doubt encounter  

Todays session 

Treadmill
10 mins - warm up

Tabata (20s on 10s rest x 8)
Incline - 10.0
Speed - 14.0

10 mins - cool down

First cardio (ish) session in a while and like intervals so did that.  Enjoyed it! Did sweat but not excessively and who wouldnt doing that to be honest lol

Just gonna go get a shower then have my tea - 
Basmati rice
Chicken breast covered in bertolli sauce (chilli), chopped tomatoes and some green beans 

Weights again tomorrow before work

 Woo Hoo forgot to say, my Do-Win shoes came this morning 




went with the advice of the shop and peoples posts i have seen on forums and got half a size smaller than my regular fit and it was way to small when i got it.  majorly pissed off because I think they delivered it by donkey aswell, took 10 days!  then another 5 days after i sent them back for the other size to come 

been lifting in running trainers for as long i know so might take some getting used to, cant wait to use them tomorrow  i wonder how many funny looks ill get wearing BRIGHT red shoes in the gym.  Not that I care anyway!

Good shout on a decent pair of shoes!

I took the plunge and forked out more than i ever hope to pay for a pair of shoes when i bought some ironwork III's in January. You'll notice a major difference with your standing lifts, no doubt about it.

Cheers mate!
Yeah I looked at all the iron works ones, my friend has a pair and really rates them!  Couldnt bare parting with that much money though.  These look and feel really sturdy though and only using them a few times a week so should last time an age im hoping  

I Think those new nike romaleos look lush but couldnt find them anywhere in the UK



 

Todays Training (light day)

10 min warm up

Snatch balance
2x6 *
4x6 - 30kg

Overhead squat
3x6 - 30kg

Deadlift
2x6 *
3x6 - 100kg

Press
2x6 *
4x6 - 35kg

Tuck back lever holds
4x15s

Straight arm lateral press (iron cross press)
4x5

Exolean
Decent body heat, sweating wasnt anything excessive.

Endure
Slight tingling, ^ focus

Tried my shoes today.  Certainly makes snatch variations more comfortable with balance!! Played with some front squats and they felt great too   Reasonably happy with my session overall today.

Good luck with the oly lifting! Your in great condition and with your new shoes I am sure you'll do well lol!

Stonehenge
 
Where the banshees live and they do live well

 Cheers mate 

I really like the oly lifting variations at the minute and ive always been a fan of full body workouts.
Wouldnt mind finding a club near me (Leeds) cos im not 100% on my technique. Im sure Leeds met must have one because they have built had a brand new purpose built gym for that kind of stuff.  Ill have to enquire!

Should I be deadlifting in my shoes or barefoot?? what difference would it make??

WeeMuscle


Cheers mate 

I really like the oly lifting variations at the minute and ive always been a fan of full body workouts.
Wouldnt mind finding a club near me (Leeds) cos im not 100% on my technique. Im sure Leeds met must have one because they have built had a brand new purpose built gym for that kind of stuff.  Ill have to enquire!

Should I be deadlifting in my shoes or barefoot?? what difference would it make??

I know there are some excellent powerlifting gyms in leeds but don't know about weightlifting?
 
You can do deadlifts in whatever you feel like, although it should be a stable shoe. Most powerlifters will use flat soled shows such as converse all stars or wrestling shoes, or deadlift slippers. You can certanly deadlift in your socks if need be. However there is nothing wrong with pulling in oly boots. It may not maximise your deadlift but if your more concerned with oly lifting it may be no bad thing. Doing so will probably mean you'll get your quads into the lift a bit more.

Stonehenge
 
Where the banshees live and they do live well

Yeah ive heard of a couple of powerlifting clubs.  I have emailed Leeds Met so ill see what they say.

Thanks, ill keep deadlifting in my shoes for now.  Felt comfortable today so as long as im not doing myself any harm then all's good!

Good to see poundages mate , nothing to be ashamed of there , especially at your bodyweight and condition.
I'll tell you what , I reckon our measurements will be pretty damn close. I'm holding off taking mine in case their worse than I fear and put me off in these last three weeks.

WTF are 'front lever pullups' ? , I cant access you -tube so please dont use a link there to explain !
 
I'm intrigued with your workouts. Thus far there is a positive dearth of bicep boy movements and I like this despite my own inclusion of said movements. Tony keeps telling me I dont need curls , flys and anything that ends in extensions but I lack the courage to abandon these things just yet.
 
Are you still doing any gymnastics ?

No biggie like, there are a lot worse things for you than using steroids, I mean I probably shouldn't have been smoking crack or getting into bar fights at your age TBH  - drab4

Looking very lean.

This journal will be good to look at as I do similar training with the power versions of the olympic lifts. Might be getting a bumper plate set off a mate so will be able to do full cleans/snatches at home. Are you just doing the power movements for now?

Get some vids up aswell. Always good to look at other people's technique.

GL

 Body Weight - 75kg
Bench - 140kg
Squat - 180kg
Deadlift - 180kg

Age - 21

Very interested in this one - exolean is something i wanna be running at some point. You are a GE sponsor though so i take it this wont be dressed up too much.


**** me you is really quite lean as it is. Whats left to cut wee?

 
Bodybuilding Warehouse

You look great. I'm aiming to that kind of shape. Best of luck with your goal

Back to basics

PAGAN


Good to see poundages mate , nothing to be ashamed of there , especially at your bodyweight and condition.
I'll tell you what , I reckon our measurements will be pretty damn close. I'm holding off taking mine in case their worse than I fear and put me off in these last three weeks.

WTF are 'front lever pullups' ? , I cant access you -tube so please dont use a link there to explain !
 
I'm intrigued with your workouts. Thus far there is a positive dearth of bicep boy movements and I like this despite my own inclusion of said movements. Tony keeps telling me I dont need curls , flys and anything that ends in extensions but I lack the courage to abandon these things just yet.
 
Are you still doing any gymnastics ?

Not been to gymnastics in a while but hoping to get back into it over the summer depending on work!  Wanna do some insane volume over summer if possible  

lol front lever pull ups, i just made the name up.  Hang from a pull up bar, then i tuck my knees up slightly.  Then press straight arms, straight back, all the way up till my shins touch the bar then lower back down.  Kinda like a bodyweight straight arm pull down.  If i was immensely strong id be able to do it with straight legs.....but im not   Still my fav back exercise 
Tuck front lever holds is when i hold the tucked position off a pull up bar with my back parallel to the floor, again, eventual goal of having legs extended fully out.

To be honest i cant really train bi's lol.  I like training straight arm pressing, like preps for an iron cross on rings on the cables machine.  This kind of work destroyes my biceps!  Plus always been a fan of full body or upper/lower splits and after all the big main movements i dont see the need for curls etc.

jack5r


Looking very lean.

This journal will be good to look at as I do similar training with the power versions of the olympic lifts. Might be getting a bumper plate set off a mate so will be able to do full cleans/snatches at home. Are you just doing the power movements for now?

Get some vids up aswell. Always good to look at other people's technique.

GL

Yeah mate i often pop in ur journal and read on how ur getting on, always watching ur videos of your endless PB's lol.  I just never post anything sorry, im rubbish at posting in others journals  I do read quite a few though!

Will do some full cleans on some days, gonna work the snatch variations for a week or so before having a bash at the snatch, very complex to me,  want to get it all right.  Good shout on the video thing.  Will try and get some up when Im training with my friend.  Wont be for at least a week though cos really busy with work this coming week, gonna struggle to train 

PS. Your lifts are awesome for your weight and age etc 

mdm


Very interested in this one - exolean is something i wanna be running at some point. You are a GE sponsor though so i take it this wont be dressed up too much.


**** me you is really quite lean as it is. Whats left to cut wee?

Yes i am a rep for genetic edge so people will have to make their own mind up how to take my review.  I dont intend on being biased though, never will be.  I have done plenty of reviews before.  If something didnt work, I said i didnt.  

lol yes im quite lean but for my personally id like to see where the fat would come of last, where I might be holding some etc.  And the products effectiveness on something with not as much body fat % as others.

ghostrider

You look great. I'm aiming to that kind of shape. Best of luck with your goal

Thanks mate 
PS. Your back looks enormous in that avvy!!! Nice!

 I only went light yesterday on all my lifts so god knows why my delts ache so much today!  Hope they recover because I wanted to go heavy tomorrow!!

I used to do 10 minutes on handstand training after each workout but this past week I seem to have been using my shoulders so much each workout they've been too tired.  When they get thier strength up ill start with the handstands again 

Diet yesterday
Meal 1: Bowl of bran flakes with a banana, some almonds and raisens, lots of milk
Pre workout: 1 cap exolean tbls MCT oil, sachet of endure
PWO: 2 scoops whey
Meal 2: 3 slices wholemeal bread, tin of tuna, tbls mayo, 5 cherry tomatoes, lettuce
Meal 3: chicken breast, green beans, chopped tomatoes, basmati rice
Meal 4: chicken breast, 2 corn on the cobs, toasted pitta
Snack: pint of milk
Meal 5: chicken breast, large glass of milk

Average day

ur great mate, u have the body i want iam pretty close in ripdenss but i lack the density.

i live around clowns and ppl with no testosterone

check my journal

Your pics are interesting because you look much bigger than you actually are. I could've sworn they are/were 16" guns!

Think you would be very well suited to (natural?) bb'ing comps.

dyskee


ur great mate, u have the body i want iam pretty close in ripdenss but i lack the density.

Cheers mate!  Yeah my mass has very slowly come on over the past couple of years!  Done it very gradually, staying lean at the same time. Depends how quickly you want it and it you are willing to sacrifice your rippedness for a while lol!

badboy007


Your pics are interesting because you look much bigger than you actually are. I could've sworn they are/were 16" guns! 

Think you would be very well suited to (natural?) bb'ing comps.

[/quote/


Yeah i think bodyfat levels always decieve people!  I wish i was a bit bigger lol!
Dont think i would be eligable for natural comps unfortunately.  Never thought about competeing when i started taking supplements.  about 18 months ago i did a silly pulse cycle of epistane, didnt get much from that.  And over a year ago did a very short cycle of eph and clen to see what they were like.  Also tried over the counter stuff like methoxy-trn and jungle warefare.
I wouldnt mind doing some fitness model comps where i wouldnt have to do the whole posing routine thing.  that just scares me.  But just standing there in some pants would be fine 

I was going to train heavy today but my shoulders and upper back are aching big time from saturdays session AND i went light
Probably because I did snatch balance, overhead squat for the first time then did pressing!  Gonna rest today then have a big sesh tomorrow.  Probably better too because then I wont be training till friday so can have another heavy day then!

Tomorrow im maybe thinking - 
Cleans (light/moderate)
Back squats (heavy)
Push press (heavy...ish)

Then my other bits and bobs 

Can't beat training your bits and bobs

I would love to do some work on making the body straight and parallel to the floor hold whilst hanging from something but can't really see where iI can do it in the gym given that both the chin and dip stations don't really have room to extend backwards.

Might have to be some urban gymnastics on the local playground

Team "Show Pony"

"...those aren't the roids you're looking for..."
"...those aren't the roids I'm looking for..."

jedi


Can't beat training your bits and bobs

I would love to do some work on making the body straight and parallel to the floor hold whilst hanging from something but can't really see where iI can do it in the gym given that both the chin and dip stations don't really have room to extend backwards.

Might have to be some urban gymnastics on the local playground

 lol next to the lil kiddies on the swings your there in ur vest getting pumped up!  Dont think youd be there long before being told to leave 
Yeah ive had that problem before,  I sometimes used to use a bar rested on a squat/power rack!

Mondays weight in......12st 6lbs
Wasnt expecting it to be anything different though.  Only the first week!


Exolean So far - well when i first went up to 2 caps i thought the sweaty workout may have been caused by it but havent really had any bodyheat changes since.  Not really any effects so far!

Endure so far - Increased focus during workouts, slight tingling.  No performance increases yet.  But only been doing current routine just over a week!

Felt much better after my day off.  Trained tuesday morning.  Started with squats and was immediately depressed  (nothing to do with my new shoes, they felt great )
Got to 60kg on my warm up and it felt HEAVY  my legs should have been pretty fresh!!! Im putting it down to being a morning session, im sure ive experienced that before!  Also was pushed for time so couldnt do all the exercises I wanted to.  Still...a session is a session!

Squat
3x8 *
3x10 - 80kg

Push Press
3x6 *
3x6 - 55kg

Front lever pull ups
4x4

Iron Cross cable press
2x5*
3x5

Other than my piss poor squat and lack of time to fit everything in....not too bad!

Working away all day wed, thur now 

so when u go periods of bw training , is this considered a period of refinement? i find myself leaner when i do bw excercises only for a month or so but i just find it hard to leave the weights that i return quickly i also get paranoid because i get smaller??

i live around clowns and ppl with no testosterone

check my journal

Not really!  I just go through phases of being bored with my training, or not being able to get access to free weights and know I enjoy doing bodyweight training because of my passion for gymnastics.  My weight always stays around the same too.  Maybe strength drops in legs from just doing plyometrics and light squats though.

Like i always say.  I only do training/exercises that I enjoy! Otherwise I wont put in the effort or keep motivated!

Back from a long 2 days work!!  Have done no training and eaten poorly! Back on track tomorrow!!!

Want to do light technique work on cleans and snatch, heavy deads and press's 

Gonna be moving out of my parents house in a month I CANT WAITTTTT  Been 2 years and its killed me!
Cant wait to have my own kitchen again and get back into a proper routine!  Hoping to start up gymnastics conditioning over the summer and keep up with my oly lifting!

WeeMuscle


Cheers mate 

I really like the oly lifting variations at the minute and ive always been a fan of full body workouts.
Wouldnt mind finding a club near me (Leeds) cos im not 100% on my technique. Im sure Leeds met must have one because they have built had a brand new purpose built gym for that kind of stuff.  Ill have to enquire!

Should I be deadlifting in my shoes or barefoot?? what difference would it make??

Hi mate, i go to Leeds met. The headingley campus has got a new gym built with all the free weights etc. I think to use it you have to be on a team for leeds met though..i.e the rugby or gymnast team. I may be wrong though :)

Hello my friend, I see you're back again.

Yeah as far as i know sports teams have priority at the moment.  It is registered as a world class lifting centre and they are employing some people to coach high level weight lifters and paralympic lifters in there i think.
I have emailed the uni weightlifting guy about it but not heard anything yet.

Yesterdays training 


Cleans
about 10 sets of 3-5 reps workin up to 60kg, lots of technique work.  Should of got a vid really 

Snatch
I have since realised I am awaful at snatch and need proper instruction.  So did a few sets of light snatch balance and overhead squat

Deads
4x5*
1x3 - 140
1x2 - 160
1x1 - 180
1x1 - 200 (wowzer PB)

Press
3x5*
4x5 - 50kg

Tucked lever holds
4x15s

Iron cross press
4x5

Well started off slow and was dissapointed with the snatch's.  Some felt good at a really light weight but as soon as i started to put it up all went wrong. Need to break this down more 
Havent done a deadlift 1RM for god knows how long.  Last time it was 170kg with ver bad form.  Today felt good, 160 and 180 were apparantly very good technique according to my mate, back straight etc.  200 I thought id try and have a nice round number lol, I stood up too quick I think I my back started to bend so not the best technque.  But still a ridiculous smahsing of my old PB  Thats over 2 and a half times my bodyweight!

Wanna see a vid.......OK 




My tuck lever on the bar felt good, I started to move my legs out in a cycling motion, awesome tension on the abs  Come on Jedi you know u want to try it 

Exolean - Been on 3 caps of exolean since wednesday, still felt minimal change....

Endure - Hardly any tingling anymore, still focused on my sessions.  starting to feel a little stronger in some movements.

Nice deadlift! Went up quite fast.. Yeah back looking a little dodgy. Those do-win weightlifting shoes are like high heals so pulling bare foot, you would probs manage that with a straight back.

 Body Weight - 75kg
Bench - 140kg
Squat - 180kg
Deadlift - 180kg

Age - 21

Nice pb, not the best tech.

If you want to wear oly boots for pulling in you need to make it more like the first pull rather than deadlift. Get down onto it and get the chest up before a big leg drive.

If you want to master the deadlift. Lift in falt soles or socks.

Nice platform there. Although I'd suggest lifting facing away from the mirror.

Stonehenge
 
Where the banshees live and they do live well

Nice deadlift mate.

Hello my friend, I see you're back again.

Cheers guys, yeah I think I prefer lifting heavy barefoot or might put my five fingers in my training bag and wear those - http://www.vibramfivefingers.com/

Ill wear the do-wins's for my clean/snatch pulls, squats, front squats etc.

I rarely go for PB's and gonna go back to lifting a little less with much better technique!  Id rather that than an ugly heavy lift 

Also think im gonna change my workouts very slightly and start each one with some light sets of overhead squats, i like the full body feel of them and would love to lift heavy on these eventually 
 

Saturdays Training
Treadmill

12 min warm up
4 min  (20s on, 10s rest) Speed - 14, Incline - 10
12 minute cool down

10 minute stretch

I hate cardio with a passion  but doing something as intense as tabata is barable and feels good.

Gonna ATTEMPT to get up at half 7 so i can have breakfast and go to the gym for 9 cos I have work at 12 and could do with a session!  Because the gym will be shut when I finish and im working all day tomorrow and the gym is shut at night cos of the bank holiday