Xhale2007's cutting journal - New pics added - 29/11/09

LEG day week 10

Dumbell Squats - 3 sets - 10 x 16kg (per db) 8 x 16kg 6 x 16kg
Stifflegged deads - 3 sets 12 x 30kg, 10 x 40kg 8 x 50kg
Leg extensions - 2 sets 10 x 17.5kg 8 x 25kg
Leg curls - 2 sets 10 x 17.5kg 8 x 25kg


STILL!! really struggling with these quad excersizes, my legs bloody kill me during and after this. Still the bad cramping. Is it just normal, or am i jus tight?

Week 11 - Session 1 - Pull

Deadlift - 3 sets - 10 x 65kg ,8 x 85 kg ,6 x 100kg  
Bent over row - 3 sets, 10 x 45kg 8 x 55kg 6 x 62.5kg
Dumbell row - 3 sets, 12 x 18.5kg ,10 x 20kg ,8 x 22.5kg 
Barbell curls - 4 sets, 12 x 25kg,10 x 27.5kg ,8 x 30kg ,6 x 32.5kg

Hey X,

How are things going my good friend?

Sneaky bit of progression on the Bent rows this week.

I bet you have more in the battries in order to get the other exercises moving up too . I think when you approach your Pull session next week, you should attack it like a man possesed. Do not be afraid to make a leap of faith with some of your exercises from time to time, you may just suprise yourself.  If you fail the lift or fall short by a rep or 2 then so be it.  Know your limits, alot of trainers fall into somewhat of a comfort zone or a familiar pattern. I see this in the gym alot.   Keep safety in mind of course, some exercises like squats etc should only be milked when the correct safety is in place.

Just a little idea for some mental pondering

Lol cheers val. i do try my hardest to approach each session with 100%. I Only just made my deads today, it was a killer. I really do struggle with energy on my early training week. Considering some NOX pump extreme stuff for this week. To try get the edge i have when i train later.

Ill give it 120% next week :)

Hehe, good man!

Just tell the little voice in your head, that little voice which squeels and whines when the sets get tough, to put a sock in it. Lift like every set is your last.

Lifting early on can be a drag. I myself have lifted early on a few occasions and never really got on with it too well. I struggle to get a sentence out first thing never mind any viscious exercise.

Val, i was thinking earlier about my training. Would i benefit from adding a fourth day? Ive seen many routines with four days, and i have plenty of spare time every day to add it in.

If you think its worthwhile, what do you suggest to do lol.

Cheers!

A four day split is fine.

I recommend 3 days for those who are fairly new to the gym game due to keeping it brief and yet to allow good recuperation time etc.

What would you like to do with your 4th day? I currently do a 4 day split like so:

Monday: Pull
Tuesday: Push
Wednesday: Cardio @ home or rest.
Thursday: Legs
Friday: Arms
Saturday: Cardio @ home or rest
Sunday: Cardio @ home or rest

Sometimes I sneak abs in upon Saturday mornings if im feeling energetic.

I have seen many people doing a 4 day split with things like back and arms - chest - shoulders - legs

Or something like that. Is it going to lead me down doing to many isolation excersizes, or would it be worth me spending the extra time?

Not knocking what im doing, cos its great and im doing well from it i feel. i just thought as i have plenty of time before or after work each week i could do more.

Well, ive been suffering with flu like symptoms since monday afternoon, so i had to miss my push day yesterday

So im going to attack it today as im feeling alot better.

I have also just taken a NOX extreme pump drink, (BIG thanks to ultralife for the sample) So i shall see if it makes my workout any better in the morning time. Hopefully it does lol

I must be due some pictures soon, maybe ill get some taken by mrs xhale today at some point. I honestly cannot see any difference still in the mirror tho haha. Not that fussed, because im still gaining strength week on week.

:)

Well, i took on board what you said previously val, i went into the garage with the attitude that i would up my final sets consdierably on all excersizes. Ok i failed on the final bench press, but it gives me something to work to now.

Consdiering im suffering still from the cold/flu symptoms im well well happy. Maybe the NOX had something to do with it (opinion on this at end)

Push Session week 11

Flat barbell bench press - 3 sets - 10 x 45kg  8 x 55kg, 4 x 65kg  (failed on 3rd set)

Incline Barbell bench press - 3 sets - 10 x 37.5kg, 8 x 42.5kg, 6 x 50g  

Flat DB flys - 3 sets - 12 x 15kg, 10 x 16kg 8 x 17.5kg

DB shoulder press - 3 sets - 12 x 15kg, 10 x 16kg, 8 x 17.5kg

Skullcrushers - 4 sets - 12 x 25kg 10x27.5kg 8 x 27.5kg 6 x 32.5kg


I felt absolutly dead before starting the skulls, but we got there.

Ok...

Opinions of the NOX

I took it 45mins before my workout

Taste was ok, not great, but good enough for what it brings. 8/10

Mixed well with a blender bottle 9/10

i dont feel a buzz, but i felt like i was rushing around in the gym, and my workout increased well for an early session. Which considering im suffering with cold/flu symptoms im mega happy with

i felt really alert, but i wouldnt say i was buzzing my tits off

I think i might invest

Im impressed. Fantastic progress over last weeks effort my friend.

It's not always easy to progress but your numbers certainly spoke for themselves this week. You improved on 8 of your 16 sets!

You must have been fired up for the Incline Bench press huh? Really brought that home.

Don't worry about your set of 4 x 65Kg, you will get it for 6 as the weeks progress. The fact that you took on an extra 5Kg and give it a shot is encouraging. Place the body under new and reasonable stress and it will respond.

The NOX will give you a little more focus in the gym and extra pump to your muscles.

What other supps have you tried?

Get those pictures up also

Cheers val! Enjoyed it today.

The only supps i tried i still use, which is phd pharma whey, myprotein malto and dextrose.

I did use thermopure at the start, and also have the fish oil which i cant use its rank lol. Might get some cod liver oil tabs.

I click like a bugger, would i benefit from some of the joint care stuff, is it glucosamine? Mainly shoulders and ankles when i walk btw

Glucosamine + Chondroitin is a good supplement to aid in healthy joints yes. I personally regret not using it at an earlier time within my training career.  For some reason when I take it, I suffer joint issues for the first week or 2 of supplementation. Im unsure why, but it seems to highlight underlying issues.

Luckily I don't pay for them as my Aunt and Brother suffer with ailments which require repeat perscriptions of high strength tablets. I get the odd spare box my way.

Im not sure it will aid with clicking joints though.

On a side note, perhaps you should give Creatine a whirl at some point in time. It will aid with strength and gains in a little mass. Look into it, it is a commonly used supplement within the bodybuilding world and really cheap when purchased from online stores.

Everytime i read or look into creatine, i read its not worth bothering with, as the body already has enough, or something like that :/

Ill have a better look into it :)

Please do, I and many other bodybuilders will tell you that it would have died a death a LONG time ago if it wasn't effective.

You can get it for dirt cheap now also! its worth a shot.

Not that i dont belive u val, but if you have any links or further info you could point me towards, id love to see. (mainly so i can tell my mate who also says its pointless to STFU lol)

Article 1

Article 2

Just a couple here.

You are looking at £11-15 for a 500g tub online. This will last a LONG time as a typical dose is 5g per day Post workout.

I would cycle it and ensure you drink plenty more fluid whilst you are on.l

Legs Day - Week 11

Dumbell Squats - 3 sets - 10 x 17.5kg (per db) 8 x 17.5kg 6 x 17.5kg
Stifflegged deads - 3 sets 12 x 40kg, 10 x 50kg 8 x 55kg
Leg extensions - 2 sets 10 x 20kg 8 x 25kg
Leg curls - 2 sets 10 x 20kg 8 x 25kg

Slowly started to up the weight for my squats, they seem to not be hurting as much today like usual. So im pretty chuffed, hopefully few more weeks and they will be fine.

BTW val, think ill order some creatine next week and cycle it :)

Well ive finally managed to sort some pics. TBH, im pretty disapointed with the changes visably. Although it doesnt bother me, im gaining well in the gym still.
 

Good stuff man. Just keep upping that weight and trying to always take it to another level. Keep your eating in order too and over time your body will just start to take shape more and more. Ignore taking pictures and weighing yourself..Just lift heavy and make sure the numbers are going up and have a look in the mirror every now and again...

Good luck!