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

I think i may have got the dumbell row all wrong lol, i think i was doing upright rows. Will have to have a look and see what i need to be doing lol

cheers!

Right, lesson 1 learnt. Even if you think you know what your doing, double check.

I got the excersizes all wrong yesterday, oops

My bent over row was infact a db row, and my db row was infact and upright row.

Ive checked youtube for vids on all my excersizes now, so i shouldnt be doing them wrong no more.

As for aches, tops of my shoulders ache (Which shouldnt because i wasnt ment to be doing upright rows lol), and insides of elbows slightly ache. Nothing like before when i first started, so im happy :)

Good on you mate, at least you had the balls to cough to it! LOL

At least you know for next time

Well thats session 2 done.

Flat barbell bench press - 3 sets - 10 x 25kg, 8 x 35kg, 6 x 40kg
Incline DB bench press - 3 sets - 10 x 10kg per db, 8 x 15kg, 6 x 17.5 kg
Flat DB flys - 3 sets - 12 x 5kg, 10 x 7.5kg 8 x 10kg
DB shoulder press - 3 sets - 12 x 5kg, 10 x 7.5kg, 8 x 10kg
Skullcrushers - 4 sets - 12 x 5kg 10x 7.5kg 8 x 10kg 6 x 12.5kg


Im officially very weak lol. 

1 thing, skull crushers are extremely awkward on my bench and there seems to be stupid things in the way for the leg attachments lol. so i assume its ok to do standing? Thats how i used to do them.

:)

You can do them standing yes, aslong as you keep your back in check. No leaning and very minimal torso movement.

Ive said it before and ill say it again, do not worry about the weights. Chances are you will grow in strength and muscular size quite quickly with the training coming in.

Onwards and upwards.

Hell yeah, i have a belt to help support back, i tried to purely focus on arm
movement to do the lift, and not any other movement, so i think its ok.

I know weights dont matter, its just amazing to see how much people on here lift compared to me, its crazy lol

Just a guesstimate, what would you say my fat % is currently?
 
My scales say 22%, and a site i used to input all measurements etc says 18%

im 5ft 11, and 195lb :)

I have never been one for guessing BF%'s. I would seek the eyes of some of the more competative guys around this forum. Perhaps post a pic or 2 up in general and pose the very same question.

One thing I have realised from MT though is that some members guess a little high.. I have been told in the past I had 16-18% bodyfat when I had a little intercostal and abs on display. I had this measured by way of 7 point caliper test from a reputable source and came out at 12-13%.

Still, worth doing as some of the experienced members will give you an idea.

Im tempted to buy myself a set of calipers, and go about measuring. Not that expensive on ebay i see.

I just dunno what to set my new goals as. I dont want long term goals, shortish term, so that i keep excited about the achievements

Otherwise my mind will wonder off the task.

You mind will wonder off the task only if you let it!

My advice would be not to worry about a %, This is again, only a number. Essentially your taking the way you look and giving it a number.. I can understand the need if you are tracking your composition for a sporting event or competition. However I would focus on the easy bits:

• Mirror
• Scales

Granted body composition can improve and your weight can remain the same but your physique can visually improve. Calipers can help measure this, though I would be tempted to worry about the details when needed.

Keep it simple and effective brother. Set yourself them goals, and stive towards attaining them. Ensure your goals are achievable, and also make sure it is something you really want. Visualise it and feel it, imagine how you will feel/look when you achieve it, get a real taste for it. As your goals are physical like mine, Im sure it feels mighty good.   Now you know what to do, only you yourself are responsible for your success!

Well today has been a disaster.

Having worked a late shift, 2-10pm last night, i was back in on an early 6-2 today. so by time id washed and gone bed etc, ive only had 5 hours sleep.

So ive had to skip my legs day till tomorrow, im just way to shattered. So itll have to be done in the morning now. Never mind, just need to change my days to mon-wed-fri, so i dont have this every other week. and do cardio on anyother 3 of the 4 days.

:)

Well, a day late, ive managed to get my leg day done.

I need some serious work here, i started with some stretching etc. By the time id done my squats for the 2nd set, i was cramped up big time, and hardly able to move. after a few mins, i was ok, but had to skip the 3rd set as i know i wouldnt get up. Managed the rest of the session, but now feel like im cramped constantly in my thighs. Last time i did 3 sets of 10 bodyweight sqauts i couldnt hardly walk for 3 days, so im hoping ill be a bit better, but doubtful.

Anyway heres the session..

Front Squat (holding weight plate(s) - 10 x 5kg, 8 x 10kg 6 x FAILED (as above)

Stiff legged deadlift - 3 sets, 12 x 20kg, 10 x 30kg ,8 x 40kg

Leg Extensions - 2 sets. 10 x 10kg 8 x 15kg

Leg curls - 2 sets, 10 x 12.5kg , 8 x 17.5kg

Calf raise - 3 sets, 12 x 22.5kg, 10 x 22.5kg  ,8 x 27.5kg


:)

Also, stiff legged deadlifts, is it right to feel more like im working my back on the way up? i go down till i get the slight pulling in my hamstrings, and then the up feels like back doing alot of work.

Kudos on getting your teeth into your Leg workout even after your setback with the cramping.

I would probably warm up your legs next time, a little light cycling on an exercise bike or pehaps a little jogging on the spot and some air squats.  Air squats being squatting with no weight, though I would pay attention to the execution to enable you to get ina good form/rythm for your weighted sets.

Stiff legged deads will probably put lot of stress in your lower back if not performed with quality control. Always keep your lower back ever so slightly concave, lock that into place by pushing your chest out and holding thatposition through your reps.  As you lower the bar, lower it no furthur forward than your toes, Ideally, lower the bar so its over your feet.  As you descend, stick your backside out, slight bend in the knees, don't lock them. feel the stretch in your hamstrings.

Ohh, off topic, looks like you work in the NHS? Am i right?

Cheers! Im dreading tomorrow, work at 5.30am, and its not gonna be a nice feeling in the leg department i feel lol. Planning on getting up 15mins early, and jogging the mile to the guy i usualy grab a lift in withs house. Should be fun, ive pre warned him to look out for me, so i dont miss my lift lol.

NHS? what gave you that impression?

Im a HGV mechanic lol :)

Haha, I was nowhere close with that guess...

It was the shift patterns you mentioned, Mrs Valhalla works in the NHS and does similar shifts to those mentioned, seems common amongst medical folk

Have fun with the jogging

Just found your log, good luck budddy i hope you do really well
 
 
Joe

Thanks skinnyjoe!!


Yea valhalla, i work similar shifts to the hospital guys here. But nah, couldnt be much further from the job lol

Im going to change my days to mon-wed-fri, so ill be in the gym in a little while, once i chilled from work.

Is it a good idea to take a shake 45min-1hr before my workout? and one straight away.

xhale2007


Thanks skinnyjoe!!


Yea valhalla, i work similar shifts to the hospital guys here. But nah, couldnt be much further from the job lol

Im going to change my days to mon-wed-fri, so ill be in the gym in a little while, once i chilled from work.

Is it a good idea to take a shake 45min-1hr before my workout? and one straight away.

Good question!

Depending on whom you ask and what dietary training camp they subscribe to, you will get 100000 different answers to this question. I myself am about to embark upon a more NTS "Nutrient timing system" approach to my diet.

Without making things complicated, I would adhere to a few simple rules. Have a Protein and carb containing meal 2-3 hours before you train. The size of this meal should reflect your current training goals. The biggest and most GOLDEN of all rules is to ingest a Post workout shake consisting of Whey protein and typically a simple and fast acting carb source like Dextrose or Maltodextrin, Mix this in Water as opposed to milk. This needs to go down the hatch upon finishing your workout with immediate effect or no longer than 30 mins out.   The longer you leave it, the less effective the shake will become in providing an Anabolic enviroment for repair and growth of muscle.

You may substitute the Dextrose/Maltodextrin with a more complex source like Weetabix, Oats should you feel like doing so. Though not optimal in science, the real life results won't diffeer, especially as you train with a days rest between weight sessions, you should be just fine.

Party on.