W1LL's Shape-Up - Jan 2012

Don't know but sitting at a desk all day with my right arm stretched out using a mouse and my left elbow leaning on the desk it wouldn't suprise me if I did!
 
I do also get a sore neck when turning it towards the end of a day but by the morning it's fine.

An hour 5 a side last night, diet nailed yesterday and well planned for today, push press etc after work. Going to try a different gym for a change.

Training from earlier;

Push Press
bar - 12
bar - 8
40kg - 5
50kg - 5
60kg - 5
75kg - 5
85kg - 3
95kg - 2 - Same reps as previous but predicted 1RM over 100kg now

Incline Bench Press
5 x 10 - 60kg
Not done these for ages

Dumbell Row
5 x 10 - 40kg - 10, 10, 10, 10, 8
Not done these for ages

Overhead Cable Ext
5 x 10 - 40kg

EZ Bar Curl
5 x 10 - 20kg + bar weight?

Steep Decline Crunch
5 x 10 - BW - 10, 10, 10, 10, 4
Did these with 30 secs rest between sets as ran out of time

Pretty good session, tried a different gym out and although it wasn't full of knobs some people were still leaving bars loaded up, and the quipment was no where as good as the gym i'm currently a member at so looks like i'm going to have to put up with the knobs there and crack on!

Diet planned as normal and cardio tomorrow.

Weigh in and assess things on Sunday morning.

Sounds like its going well mate, good stuff.

So, cardio done last Saturday as planned, weighed in on Sunday at 95kg I think although scales were varying from 93-97kg! Think they're knackered. Anyways, I felt as though no progress had been made from eating higher carbs although weight had stabilised as I'd hoped. I also think that although I thought cardio was being done at approx 70% that my heart rate must has been getting too high. IME I lose fat better with lower intensity cardio so I decided to switch to fasted morning cardio, lower intensity, and start to drop carbs back down starting from last Monday. Had my cheat evening on Sunday and went to bed. Alarm was set, all clothes and food were prepared for the following day......................
 
........................ And everything is still as it was a week later as my treats decided to make a re-appearance back out of my mouth during the night. Woke up Monday and it was clear I had caught the S+D virus my little girl had! So Monday, Tuesday & Wednesday had barely any food what so ever, was weak as a kitten, started getting a bit of food in Thursday but only just feeling 100% again yesterday really. Have been itching to get out for some cardio since but have resisted the urge and will be hitting it hard in the morning and bench press, etc Monday after work, deload week so a good time to get back into it.
 
Updating this now as I will be really busy at work this week catching up after having a week off so not sure I'll have time to get on here.
 
I'll pop into others as I can, hope everyone is good and training hard. Peace.

35 mins fasted cardio this morning.
 
Diet nailed on.
 
Training from earlier;
 
Bench Press
bar - 12
40kg - 8
50kg - 5
60kg - 5
80kg - 5
100kg - 5, 5, 5
Deload week but couldn't remember the weights so did this, don't think it's far out.
 
OHP
4 x 10 - 40kg
s/s
CG Pull Ups
4 x 10 - BW
s/s
Leg Raise
4 x 15 - BW
Cream crackered after this, should have been 5 sets but felt feint so called it a day.
 
Not bad for first day back.
 
When I got home I did;
 
Sup DB Curl
5 x 10 - 10, 10, 10, 10, 12
s/s
Tri Overhead DB Ext
5 x 8 - 8, 8, 8, 8, 10

Shame bout getting ill mate, did you lose much weight 4 days not eating !

It seems getting ill in the first couple of weeks of this cut is the way forward! Not to matter though, looks like you've recovered fine. 100kg bench press on your day back? Impressed.
 
Nice to see some variety in your diet too. How was that curry from the weight watchers website??

Squid - Don't know mate, could see abs clearer when I wasn't eating but then over the weekend I ate a lot of dirty carbs so have bloated up a bit. Back on diet yesterday so we'll see how it pans out as the week progressess.
 
ww10 - Cheers, ww curry is great. It is designed for vegy (wife) but I add chicken. Basically you cut up all the veg you want in and you boil it in a deep frying pan in water with veg stock cubes in, then you add your curry powder and a tin of chopped toms and simmer until veg is cooked and most of the water has evaperated and thats it done. You can par boil the veg in a pan first and it speeds up the process. Have a look on the web site theres hundreds of recipes which with a little tweaking can be adapted into a gym goers style.

Tuesday -
30mins fasted cardio AM then 30 mins street light to street light hill sprints in the evening.
Diet nailed on.
 
Wednesday -
30 mins fasted cardio AM then after work;
 
Hammer Strength Front Squat
40kg - 10
60kg - 5
80kg - 5
100kg - 5
110 - 3
120kg - 5, 5, 6
Both squat racks were taken so had to settle for this, only deload week though so not fussed
 
Frame Deadlift
5 x 5 - 80kg - 5, 5, 5, 5, 8
Hamstring is feeling good so will up the weight on these next time
 
Leg Press
5 x 10 - 240kg - 10, 10, 10, 10, 12
 
Leg Curl
5 x 15 - 50kg - 15, 15, 12, 12, 12
 
Side Bends
5 x 10 - 31kg
Good stretch and hold top and bottom, feels better with a lighter weight
 
Good seesion.
 
Diet nailed on.
 
Morning cardio scuppered by the baby this morning but 5 a side tonight so not too bad.
 
Diet nailed on.
 
Feeling good and progress feels / looks OK.

5 a side for an hour last night.
 
30 mins cardio this morning. -5!
 
Push press, etc tonight.
 
Diet nailed on.

Fair how you finding your diet?

Squid - Pretty easy mate. The reduction in carbs isn't effecting training yet and progress is ok so gives me scope to reduce carbs further as progress stalls. Certainly by Sat I'm ready for some treats on Sun though.
 
Training from Friday -
 
Push Press
bar - 12
bar - 8
40kg - 5
50kg - 5
60kg - 3
60kg - 5
65kg - 5
70kg - 5
 
Dips
5 x 10 - BW
 
T Bar Bent Over Row
5 x 10 - 40kg
 
Overhead Cable Tricep Ext
5 x 10 - 45kg
 
Preacher Curl
5 x 10 - 5 plates
 
Decline Crunch
5 x 15 - BW + 20kg - 15, 15, 15, 8, 8
 
That concludes my 4th Wendler cycle. I've hit rep maxes on all lifts this cycle. Estimated maxes are -
 
Push Press - 101kg
Bench Press - 148kg
Squat - 197kg
 
New training maxes will be -
 
Push Press - 99kg - same as previous, will have to look for rep increases
Bench Press - 135kg
Squat - 180kg
 
I'll be working up to 95% of these maxes.
 
Diet was good Friday & Saturday, no training and yesterday was a day off diet and plenty of nice unhealthy food was had.
 
Feeling fresh and well rested today. 30 mins cardio this morning running through the snow like Rocky, lol, diet back to normal and bench press, etc later today.

Training from yesterday -
 
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.

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

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.

W1LL

Looking forward diet wise, we have 7 weeks left after this so current think is -

 
Do we?!? lol, time is slipping by at a rate at the moment...
 
Wouldn't be too concerned about weights not being the same when restricting cals, just the way it goes

Thats some impressive weightto be pushing on a cut so hats off mate keep it up!

Hats off mate thats some impressive weight to be chucking around on a cut! keep it up.

I think 7 weeks Tony yeah. Am I wrong? Yeah a loss of strength goes with the territory, just got to accept it and crack on.
 
Cheers kokelly mate.
 
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.