W1LL's Progress Journal

Hello to anyone who is reading this. Before I get going a bit of information about me.
 
Training History
Traditionally followed a body builder split style routine. Since last summer I have been concentrating on strength training mainly.
 
Stats
Age: 29
Height: 6ft 2
Weight: 14st 4lb
BF% est: 12-15%
 
Goals
Short Term: Cutting - I have been cutting since 07/03/11. I started at 15st and I am currntly in week 7 and have lost 10lb so far. I have maintained strength on all of my lifts which I am pleased with. I plan to cut for another week then I will switch to a lean bulk for 5 weeks before another 5 week cut before my holiday the first week of July. I may continue with the bulk depending on how things are going.
 
Long Term: I would like to be a leanish 15st 7lb. This is probably a couple of years away.
I would like to get my deadlift to 220kg, bench press to 140kg and my squat to 180kg. I hope to acheive these numbers by the end of this year.
 
Max Lifts @ 15st
Deadlift - 200kg for 1
Squat - 150kg for 2
Bench press - 120kg for 2
OHP - 80kg for 1
Power clean - 95kg for 1
 
Current Training
I train Tues, Thurs, Sat usually alternating between deadlift & bench press one workout and squats & OHP the next. I sometimes do some abs and assitance when I have time.
 
I run outdoors 3 times per week too.
 
Thats it for the introductions I think.
 
I will get some pictures up when I can.
 
 
 

Training so far this week:
 
Tuesday
Deadlift
140kg - 5 reps
160kg - 4 reps
180kg - 3 reps
190kg - 2 reps
200kg - 1 rep
Purpose of this was to see if I could still hit my max at a reduced body weight
 
Bench press
100kg - 5,5,5,5,3
 
Thursday
Squats
140kg - 5,5,5,5,5,5
 
OHP
60kg - 5,5,5,5,5 - I took these steady as I am benching on Friday
 
Friday (Training Friday as I will be away this weekend)
Deadlift & bench press - sets and reps TBC, i'll see how feel once I get warmed up.
 
No cardio this week as I am very busy with life which has annoyed me as I have just started taking ECA this week. The ECA has helped control hunger which has been good as I have reduced carbs further this week. I will post up my diet later. Hopefully get back to doing some cardio next week. I will weigh in on Saturday to see if I have acheived a loss.
               
 

Friday
Deadlift
160kg - 5,5,5 - Only 3 sets today as I was feeling it from squats on Thursday
 
Bench press
100kg - 4,4,4,3,2 - Form was poor, I couldn't get any drive through my legs as they were like jelly from deads & squats
 
Weighed my self on Saturday and was 14st 1lb so lost a couple of pounds this week.
 
Saturday & Sunday my diet was terrible and was on the beer on Saturday too. I was away all weekend at a wedding.
 
Back on diet today though. Hopefully go for a run tonight.
 

Went for a 5 mile run last night. Tried to keep my heart rate 75% of max to keep me in my aerobic zone. Took me approx 54 mins. Felt very comfortable at that pace, I could have gone quicker. The heardest part was keeping my heart rate down as my legs were saying run faster.
 
Running PB's this year:
3 miles - 23m 50s
5 km - 25m 23s
4 miles - 35m 40s
5 miles - 45m 35s
This is the GPS run tracker I use: http://www.endomondo.com/profile/
 
Squats, OHP and hopfully some assistance work and abs if I have time in the gym tonight.

Training las night:
Squats
Bar - 10
60kg - 8
100kg - 6
120kg - 5
140kg - 4
150kg - 3
155kg - 1 - New PB. Happy with this for now. My short term goal of 160kg doesn't feel far away now. A few more weeks and I'll have it.
 
OHP
Bar - 10
40kg - 8
50kg - 6
60kg - 5
65kg - 5
70kg - 5
I went steady with these as I am benching today as I can't get to the gym on Thursday.
 
Hammer Strength Front Squat
160kg - 12
180kg - 10
200kg - 8
 
Weighted Cable Crunch
60kg - 5 x 10
 
Pretty good session. Sweating like a P I G!
 
Deadlift, bench press & hopefully some ower cleans and other stuff tonight.

Training last night:
Deadlift
60kg - 10
100kg - 8
140kg - 5
180kg - 2,2,2,2,2
 
Bench Press
7 x 3 - 100kg
 
Hammer Strength Lat Pull Down
3 x 10 - 100kg - 10, 10, 8
super set with
Hammer Strength Chest Press
3 x 10 - 80kg - 10, 8, 8
 
Power Cleans
5 x 5 - 60kg
Steady away here, repping out.
 
Overhead Cable Extension - Wanted to GCBP but all benches were taken.
4 x 10 - 45kg
 
Hanging Leg Raise
4 x 12 - BW
 
Good session.
 
No training planned for today as I will be busy working on my house tonight.
 
I will try to go for a run on Friday and then back in the gym Saturday.

Running on Friday: 3.75 miles 75% hr. Steady away.
 
Training yesterday:
 
Squats
140kg - 5, 5, 5
145kg - 3, 3
150kg - 3
155kg - 1
 
Clean & Press
60kg - 6 x 5
 
Vertical Cable Row
40kg - 12
45kg - 10
50kg - 8
 
Going running later today.
 
Diet has been crap the last few days with the Easter holidays and building work ongoing at mu house.
 
Weighed in at 14st 2-3lb on Saturday so a 1lb gain from last week. Not suprising given my diet. Going to sort it out. I might decide to keep cutting after this week is over.

I have away for a few days. Trianing this week has been:
 
Monday
 
Deadlift
160kg - 5 x 5 - I will probably up the weight here next time.
 
Bench Press
100kg - Cant remember reps - I cut the session short though as I felt a twinge in my right shoulder. I have hurt my rotator cuff before and this was a similar feeling.
 
I did some ab work after.
 
Wed & Thurs - I went running whilst I was away
 
Trianing today -
 
Squats
140kg - 3, 5, 5
145kg - 2, 2, 2
150kg - 1, 1, 1
The aim here will be to get the 145kg up to 7 x 3
 
OHP
60kg - 3 x 5 - I could have done more weight and reps here but I was checking to see if my shoulder was OK. It was so I should be good for benching tomorrow.
 
Cable Crunch
50kg - 5 x 12
 
Diet has been bad. I will weight my self tomorrow to check the damage and wait a few days into next week when I am eating clean again and for the bloat to be gone and see how I feel.

Weighed my self this morning and I was 14st 9 lbs so about 6lb heavier than last week. I started a creatine course on Monday so some of the gain will be down to that no doubt.
 
Training today;
 
Bench Press
100kg - 5, 5, 5, 4, 3, 3 - Pretty happy with the progression here. 5 x 5 feels pretty close now.
 
Power Clean
80kg - 5 x 5 - Probably ramp it up and go for a max in the next few weeks on these
 
Hammer Strength Chest Press
80kg - 3 x 10 - Will up the weight here next time
 
Hammer Strength Lat Pulldown
100kg - 3 x 10 - Will up the weight here next time
 
Hammer Strength Shoulder Press
20kg - 3 x 10 - Just a little extra shoulder stuff as I didn't do a full 5 x 5 yesterday
 
Diet has been a bit better.

Nice lifts mate. Best of luck with your goals

Thanks for commenting ghostrider.
 
Back to work today for me after an 11 day break where I certainly haven't been eating properly so back to it today. Training over the period hasn't been too bad though and last time out I felt a lot stronger so the creatine seems to have kicked in.
 
Diet wise this week I am going back to my pre Easter diet of around 2500Kcal and lowish carbs, 0.5-1.0g/lb of body weight see if I can lose a couple of pound. Over the medium term running up to my holiday in just under 10 weeks time I want to do a mini bulk and cut split roughly 5 weeks of each. I am waiting to hear this week about being prescribed TRT on the NHS. Hopefully It will be starting in the next week or so. I plan to drop a short cycle of prop, tren ace & mast in somewhere along the line before my holiday depending on when the follow up doctors appointments are for re-tests. I don't think this will be until after my holiday though so all should be ok. I am also looking at running GRHP6 although I am struggling to keep it refridgerated so still mulling it over.
 
Training tonight is squats and OHP. Maybe I will do floor to overhead. See how I feel when I get there. Hopefully also have time for some assistance work.

Training last night;
Squats
Bar - 12
60kg - 10
100kg - 8
120kg - 5
140kg - 3
145kg - 1
150kg - 1
155kg - 1
160kg - 1 - NEW PB
165kg - Un-racked it but legs felt shakey so didn't attempt
145kg - 3
140kg - 3
 
OHP
Bar - 10
40kg - 8
50kg - 6
60kg - 5
65kg - 5
70kg - 3, 3
75kg - 2, 2
 
I ran out of time as I was resting for quite a while between squats, but not much assistance really required on a Tuesday workout as it's repeated on a Saturday, so only 3 days rest inbetween.
 
I wasn't planning on going for a new squat PB but I felt good when I started so I went for it. I popped an eph T5 and my focus was unreal, that may have had something to do with it. That is my short term squat goal acheived. Now onto getting my squat up to 180kg, hopefully by the end of the year. I'm going to stick to doing triples with 90% of my max for the next few weeks now. I will have to make i'm consistant with this as I have a tendancey to just do whatever I feel like doing when I get to the gym without much structure.
 
OHP wise, I think I need to start trying for triples with 75kg if I am to increase my strength any time soon. I may have start giving priority to bench press & OHP a bit more over squats and deads.
 
I think I will go and do some sprint intervals tonight at the school running track (field). When on creatine my running suffers from really bad calf pumps so running for miles is a no no.
 
Diet has settled down and I feel I have a more constant energy supply today / yesterday which is good.

Well done on your PB Squat mate, very impressive. Nice few sessions there too.

Thank you On The Flop.
 
I didn't end up going for a run last night. I had too much on at home. We are trying to finish our house extension before our baby is due a week on Monday. Combining this with looking after a 2 year old and a Pug dog isn't easy to say the least! I should think my self lucky that I can keep going to the gym 3 times a week for now. Will have to see how it pans out after the baby comes.
 
Diet was good though.
 
I don't have much on at work however so I will be finishing early today and going straight to the gym for a decent session where I won't be rushing for a change. The plan is;
Deadlift - After last time's 5 x 5 with 160kg I will be uping the weight. Unsure whether to go 7 x 3 with 180kg or 5 x 5 with 170kg
Bench Press - Will still be trying to hit 5 x 5 with 100kg
Hammer Strength Press & Pull Down - Will be upping the weight here
Arm Work - 1 exercise each for tri's & bi's
Ab Work
HIIT Treadmill for 20 mins
 
Diet will be good again. All food planned for the day. My work trousers feel a little looser than they did at the beginning of the week so all good. I will probs up cals a little next week.
 
Going to phone the hospital today to see what is going on with my blood results from before Easter and try to hurry the tortoise-esq NHS along a bit!
 
 
 
 

LOL, know where you're coming from with the family thing, we've got a 3 week old, 2 year old(going on 14), and an attention seeking Staffie. Everything is up in the air at the moment, but thank the gods the baby sleeps really well which is a real bonus as I train 3 x week @ from 05:30.
 
Congrats on your forthcoming arrival.

Thanks.
 
One day I hope to transform my garage into a gym and then time constraints won't really apply as I would train later on at night when the kids are all in bed.
 
At the moment though I can only train evenings and the gym shuts at 9pm and is a 15 min drive from home.

I managed to get to the gym on Thursday although I didn't have as much time as I would have liked. Friday & Saturday I was painting all day but I managed to get a quick session in yesterday on my way to watch rugby (details below).
 
I haven't done any cardio for a week or so. Got more painting to do tonight so unsure whether i'll get any cardio in then either.
 
I should be able to train Tuesday & Thursday night this week though as per usual. I'll just have to see how things are at the back end of the week regards gym at the weekend and cardio.
 
Diet wise, Friday was good, Saturday was good with a cheat meal at night time and yesterday was good until after the gym when I had; chicken and chips, Tescos meal deal sandwhich & a home made mexican for eveing meal. I am not too bother about this as I want to bulk for about 4 weeks anyway. Hopefully my missus is going shopping today to stock up on decent food. I will also weigh my self tomorrow morning as I am unsure of how much to be eating at the mo to acheive my goal. Diet today is ok, whatever was left in the house really;
 
0700hrs - protein shake & fruit & fibre
1000hrs - left over homemade spanish omlette which I made on Friday
1300hrs - Left over fajita from last night
1600hrs - ? I wil buy something in a bit
1900hrs - ? whatever my missus has made for tea
2200hrs - usual cottage cheese if shopping has been done, protein shake if not
 
Not sure of total cals or macros. Once I have weighed myself I will sort this out.
 
I spoke to the doc on Thursday regards the TRT and he said he was pleased to tell me that my third testestorone test came back in the normal range so no need for TRT. I should have a letter containing more details when I get home today so I'll report further then.
 
Training on Thursday;
Deadlift
7 x 3 - 180kg - 3, 3, 3, 2, 2, 2, 2
140kg - 4
Some work to do here to get to 7 x 3 but last time out with 180kg I could only do 2 reps so I have made some progress.
 
Bench Press
5 x 5 - 100kg - I finally did the 5 x 5. Very pleased although the last set was spotted althoughI didn't need hid help. I'll up the weight next time
 
Hammer Strength Lat Pulldown
3 x 10 - 110kg - 10, 8, 8
Super Set
Hammer Strength Chest Press
3 x 10 - 90kg - 10, 8, 6
 
Overhead Rope Extension
3 x 10 - 40kg
Super Set
Cable Curl
3 x 10 - 30kg
I hadn't done any arm work for ages but found both of these quite easy so will up the weight if I do them again
 
Cable Crunch
5 x 10 - 55kg
 
I had mega doms in my chest and back on Friday & Saturday after this work out which I don't usually get.
 
Trianing yesterday;
Squats
5 x 5 - 145kg
Had a belt on as my back was still a bit sore from Thursday. It felt good with the belt so I might stick with it. I will up the weight again on these. I feel as though my 160kg best can still be improved upon in the near furture.
 
OHP
5 x 5 - 70kg - 5, 4 (got 5th up but couldn't lock it out), 3, 3, 3
Some work to do here. My presses always take more time to bring on compared to other lifts.
 
Hammer Stength Shoulder Press
3 x 8 - 40kg

Solid session there mate, your Deads & Squats are awesome.
 
My pressing is by far my weakest area, that's why I'm going through the weights slowly to build the strength to that 100+ BP. Hoping it's not too far off.
 

Cheers. I bet it's taken me from January this year to now to get to 5 x 5 with 100kg. I started off doing 10 x 1 until I felt I could 2 reps then i'd do 2's until failure then back to 1's and I built it up like that.
 
No training last night as I was working on my house. Gym tonight though and i'm determined to give my self enough time to get everything done today, inc cardio.
 
Diet was good yesterday and agian today. Not sure if it's enough for bulking as I forgot to weigh in this morning.
 
0700hrs - 60g porridge with water & 40g protein shake
1000hrs - tin of mackeral and 25g mixed nuts
1300hrs - tuna mayo spinich wholemeal sandwhich
1600hrs - 60g porridge with water & 40g protein shake & 6g creapure & 6g BCAA
1630hrs - train
1800hrs - PWO shake - 40g whey, 25g dexdrose, 6g creapure, 6g BCAA
1900hrs - home made chili with 125g lean mince and 50g brown rice
2200hrs - 250g cottage cheese
 
Not sure of total cals but I think about 2800kcal very rough calculation, 240g pro, 200g carb, 115g fat
Not perfect and not enough for bulking at 14st 9lb last time I weighed myself, more like maintainance but clean enough.
 
Regards my low test problems, see the thread below;
http://www.muscletalk.co.uk/tm.aspx?high=&m=4434983&mpage=1#4434983

Here is a photo I took whilst getting changed the other day. Poor photo I know but it gives an idea of my current condition, not ripped by any means but hey ho!