W1LL's Progress Journal

Feeling good really. Circa 100g carbs a day, see what happens on this cycle. I seem to remember on the last cut that I lost some strength and felt tired a lot but I started on lower carbs than I am on now. Started this cut 10lb heavier than pevious though so justified to myself that starting on slightly higher carbs would be good and so far I'm proving myself right.
 
Long way to go though. Is this week 5 Dean?

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Starting to get attacked by the page monster!
 
May have spoken to soon in the post above, see below, but time will tell -
 
Bench Press
bar - 12
40kg - 8
55kg - 5
70kg - 5
85kg - 3
105kg - 5
110kg - 4 - New I was in trouble here
115kg - 2 - Got 6 last time so not sure what happended, first time i've stalled since I started in September so i'll put it done to a bad day and see what happens the rest of this week and next week.
 
OHP
5 x 10 - 40kg
Gained a couple of reps here
 
CG Pull Ups
5 x 10 - BW
Gained a couple of reps here, inside of left elbow started to get sore, may have to leave these for a bit and do hammer strength pull downs
 
Leg Raises
5 x 15 - BW
Gained a couple of reps here
 
Tricep Pushdown
5 x 10 - 15kg
 
Sup DB Curl
5 x 10 - 15kg
 
Good session apart from bench press.
 
Diet was good yesterday, no cardio on Tuesday mornings due to missus working but will do some intervals tonight, diet good again today but inside of left elbow is a bit sore.

Nice session Will, don't sweat the bench, probably just an off day, other stuff on the up so sounds ok!

Yep, I have had to change my plans due to work and family commitments so I'll be squating tonight so we'll see how it goes.

Great session mate, as Dave said don't sweat it!!

Some solid progress going on in here bud. Glad you're feeling better, that virus sounded nasty. Kids eh! 

Cheers lads, training from Tuesday -
 
Squats
bar - 12
60kg - 8
75kg - 5
90kg - 5
110kg - 3
135kg - 5
145kg - 5
155kg - 5 - Again, dispointing as i've hit 8 with this weight previously, maybe could have grounded one more out at a push but it felt harder today, and hamstring was tringing on the 5th so left it
 
Deadlift
5 x 5 - 100kg
Pleased with this added 20kg and changed from 6 reps to 5, had no hamstring issues here
 
Leg Press
5 x 10 - 240kg - 10, 10, 10, 10, 12
 
Hamstring Curl
5 x 15 - 50kg - 15, 15, 12, 10, 8
Hamstrings were goosed
 
DB Side Bends
5 x 15 - 32.5kg - 15, 15, 15, 12, 12
Upped the reps here and the wight a bit, will stick with this weight and try to increase reps as going higher it seems to lose control of the repa bit
 
Pretty good session again, will stick this Wendler cycle out until the 5/3/1 week, (another 2 weeks) then see what to do. At the moment i'm thinking i'll leave it until after this cut and keep the my exercises the same but change up the sets and reps, an alternative is do push / pull / legs for a couple of months or do another Wendler cycle, we'll see.
 
Diet was good on Tuesday, cardio yesterday morning was a grind, legs felt really heavy, diet was good again yesterday and as it turned out I could have kept my plans as normal and trained last night after all, I could have done cardio but I felt tired so chilled and got an early night.
 
Cardio done this morning and felt a lot more spritely, although seems i'm getting a cold now, diet well planned again today and 5 a side tonight.
 
Cardio in the morning then maybe able to make the gym tomorrow if not it will be Saturday and i'll also be a cardio session down so this will be Saturday too if I have time, Sunday a day off and lots of nice food planned.
 
Looking forward diet wise, we have 7 weeks left after this so current think is -
week 1 - diet as this week
week 2 - drop carbs from meal 4
week 3 - drop carbs from meals 4 & 3
week 4 - drop carbs from meals 4, 3 & 2
week 5 - carbs at breakfast & PWO
week 6 - carbs at breakfast & PWO
week 7 - spare / carb up
 
Training to remain constant, 3 weights sessions, 4 morning cardio sessions & 2 interval sessions
 
Peace

Looks a good session mate, i wouldn't sweat the drop in reps on squats, your still recovering from illness and cuts probably taking a bit out of you, plenty of good graft got done bud!

looks like your keepng things on track bud welldone keep it up

Diet was good yesterday, football last night, 30 mins cardio this morning, diet well planned for today, hopefully push press, etc & 5km on the rower later which would mean nothing to do tomorrow which would be good.
 
Not been sleeping to well which is bad.

All looking good mate, the sleep issues seem to be on a constant merry go round with us lot, and now Stu can join in aswell

Managed to get to the gym for weights and cardio on Friday -
 
Push Press
bar - 10
bar - 8
40kg - 5
50kg - 5
60kg - 3
75kg - 5 - Knew I was in trouble here
80kg - 0 - Unracked but felt it going no where
85kg - 0
60kg - 5, 5, 5 - Did this to make up the reps
 
Dips
5 x 10 - BW
 
T Bar Row
5 x 10 - 40kg
 
Overhead Tricep Ext
5 x 10 - 45kg
 
Preacher Curl
5 x 10 - 5 plates
 
Decline Crunch
5 x 15 - 20kg
 
25 mins on the rower to finish the week
 
Good workout except from the main exercise, and meant I get the wekend off, gave me some thinking to do over the weekend about what to do.
 
A good weekend was had, did pretty much bugger all, treat day on Sunday ate loads and the crap food was disagreeing with my guts!
 
Missus was back to work yesterday after 12 months maternity leave so we all had to be up and out the house by 7;30 so I was up for extra early for cardio, upped my route by 10 mins to 40 mins too. Diet was same as last week. My working weights with Wendlers are currently above my predicted maxes so I considered dropping them down a bit and keeping going but it would only have meant a 5kg or so drop in weights and bench press and push press performance last week were so bad I thought I'd leave it and do something esle until this cut is done. Decided on keeping it pretty random, sometimes 5's, some higher reps thrown in along with some pyramid sets but seeing how I feel rather than sticking to a drawn up plan. Decided to keep the rest of the workouts the same.
 
Training from yesterday -
 
Bench Press
bar - 10
60kg - 8
100kg - 5, 5, 5, 4
80kg - 8
Left elbow flared up, never has done before during pressing, a bit of a concern, need to get some cissus
 
OHP
bar - 10
bar - 8
5 x 10 - 40kg
Used a little leg drive on some reps on sets 3 & 5
 
Hammer Strength Pull Down
5 x 10 - 80kg
Had to sack pull ups, elbow was hurting on the first rep so did this instead, kept it pretty light and got a good hold top and bottom
 
Face Pulls
5 x 10 - 25kg
 
V Bar Pushdown
5 x 10 - 15kg
 
Sup DB Curl
5 x 10 - 15kg
 
Leg Raise
5 x 15 - BW - 15, 15, 15, 10+5, 10+5
 
Good workout.
 
No cardio this morning as missus working last night, running / hill sprints tonight, diet good again today.

Nice sessions bud, hows the weight loss going?
Liking the look of hill sprints bud, how do you do them? What distance, number of sprints etc?
I may do a few of these myself.

Hiya, cheers, it's going well I think, not weighed in at home for a while as scales were playing up but can see differences, forgot to say in my last post I actually went on the scales in the gym last night as they were out and I was walking past, 15st 3lb with my clothes and trainers on at 1730hrs. Last time I weighed in at home on 15/01 I was 15st 3lb with just undies on first thing in the morning but as I said I was having to weigh in 10 times and take an average as the scale readings were varying. Half way through the SUC this weekend so might put a pic up in here.
 
For hill sprints I do a steady run down the hill into the village approx 1.3 miles to get warmed up then I go street light to street light sprint / walk back up the hill home. Street light distances vary some are approx 20m some are knocking on 50m. One thing for sure though is if your putting it in you'll be knacked by home. Will make a note of times down and up tonight but IIRC it took about 25mins last time.

Morning Will, How's things?
 
Going great guns in here mate well done!!

Going well I think mate.
 
Tuesday night hill sprints as described previously, took 26 mins.
 
Wednesday 40 mins cardio am then gym last night -
 
Squats
bar - 12
60kg - 10
100kg - 8
140kg - 2 - Doing them in a power cage as squat rack was taken, didn't feel comfortable at all but also felt suprisingly hard
100kg - 8, 8
60kg - 10
All reps nice and slow and deep
 
Leg Press
5 x 10 - 140kg - 10, 10, 10, 10, 14
Gained a couple of reps here
 
High / Low Cable Twist
5 x 12 - 20kg - 12, 12, 12, 12, 15
 
Reverse Cable Side Bends
3 x 12 - 10kg - 12, 12, 12, 12, 15
 
Leg Curl
5 x 15 - 50kg
 
45 Deg Back Ext
5 x 15 - BW
last 2 sets s/s
Plank
2 x 45 secs
Not done these for ages, going to bring them back in for a while
 
Good workout although no deadlifting as 3 lads started using it whilst I was squating and were still on it when I'd done!
 
40 mins cardio this morning and 5 a side tonight.
 
Diet been good all the time.

In on this. Our lifts aren't too far off eachother and when you consider our weight difference, they're probably roughly the same so interested to follow your progress.
 
See you're doing the SUC so good luck with it. I might have to get involved with the next one as I imagine it'd be good for a bit of extra motivation!

Post above leg press should be 240kg.
 
EnfantTerrible - Cheers mate, will follow you too, my predicted maxes aren't to far off yours  for squat and bench but deadlift I have been having some problems lately. What do you weigh?
 
Shape is a good motivation tool, get involved on the next one.

Enfant - Hitting those predicted maxes is another matter though mate!
 
Very busy at work so not much time to update but 5 a side for an hour last night, was done in after that then up for 40 mins cardio this morning, legs feel like lead weights! Push press etc tonight then that's it for this week.
 
Will update more later.