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

Cheers, due to work patterns etc, it makes it so hard to get food at exact times etc. i have a brown bread sandwich with either loads of chicken or tuna salad, at about 10.30, then i plan to come home and train at about 3pm normally, so its not far off.

I will have a shake when i get home at 2pm, and then train at 3ish, with a shake sat waiting for after.

Also, because ive been up since 5am, and working all morning, i generally feel shattered by mid afternoon. Would a energy based shake prior to workout be advisable? if not is anything good to help? When i workout before going to work, i feel alot stronger and up for it, than i do when i been up and working early, feel this may cause me to be dropping weight each time im on my early shift.

Cheers val, ure a star :)

Just make sure you get some carbs in with that shake, you could addin some grinded oats or weetabix or even supplement your shake with a couple of Nairns Oatcakes. The Carbs will provide you with fuel for your training.

Should you still feel tired, thier are supplements out there that will aid with energy levels, Caffiene being one, however its worth noting that caffiene is a stimulant and can have nagative effetcs on sleep pattern in some individuals when taken after mid-day.

Try that on for size, should you find energy levels to be an issue, I would recommend giving the supplement guru's a poke over in the supplemental section.  I typically try to keep my supplements basic and don't splash out on fancy powders.

So heres todays weights...

Deadlift - 3 sets - 10 x 40kg ,8 x 45 kg ,6 x 55kg 
Bent over row - 3 sets, 10 x 20kg 8 x 30kg 6 x 35kg
Dumbell row - 3 sets, 12 x 15kg ,10 x 17.5kg ,8 x 20kg 
Barbell curls - 4 sets, 12 x 20kg,10 x 20kg ,8 x 20kg ,6 x 22.5kg

Thought id add up the weight, so i can see how much extra i gain over coming months.

1st session was: 2325kg
Todays total is: 2990kg
Increase = 565kg
 
I know they dont really mean much as im finding my ideal weight range for each excersise, but i love numbers lol

Great session, how did it feel?

I noticed some nice increses in this weeks performance, thart is the key to making gains, keep up the work bro.

Yea great workout, felt it afterwards. Not really sure my deadlift or bent over row is being done correct, need to revise form a bit more.

Worst thing now is, im struggling to find enthusiasm to do cardio, i just wanna get in there and pump some iron lol. But i gotta lose alot more fat yet, so gotta stick at it.

Due to weather the twice a week tennis game has been chopped tbh.

Hehe, Already ditching the cardio and rolling with the Iron, he is gorwing up so fast

I myself have a small loathe for cardio, though im now, most recently forcing myself to do a little.. Speedrope, Exercise bike.. etc. I don't want to go running right now as I don't want to jeapordize my legs pushing ability, I usually suffer sore feet and some DOMS from running.

Local Pool is shut for refurb too .

I got a lot of fat to lose still! i assume i need cardio to lose this fastest.

Im still eating little amounts, so im defo on a calorie defict, not sure how much tho. Maybe i should add it up

You assume correct, Cardio is a king when coupled with a quality diet.

Cardio...boo hoo needed but not loved!

Thats weds session 2 out the way. Enjoyable session, upped my weight considerably again.
 
Flat barbell bench press - 3 sets - 10 x 35kg, 8 x 37.5kg, 6 x 40kg
Incline DB bench press - 3 sets - 10 x 15kg per db, 8 x 17.5kg, 6 x 18.5 kg (wanted to step to 20kg, but not enought weight plates) 
Flat DB flys - 3 sets - 12 x 7.5kg, 10 x 10kg 8 x 11kg
DB shoulder press - 3 sets - 12 x 7.5kg, 10 x 10kg, 8 x 11kg
Skullcrushers - 4 sets - 12 x 12.5kg 10x 15kg 8 x 17.5kg 6 x 20kg
 
I must add, my previous 4 sets of skull crushers are all 5kg more than i wrote, i added the weight of the bar wrong, i used 5kg, when its actually 10kg. I will edit that post after this, so they will be correct.
 
Total weight lifted this session:  3364KG
Total last session : 2750kg
 
Total raise 614kg
 
 

That was hardest workout ever, gonna feel it 2mo i think.

Had to go dentist just after i posted, and i was kinda shaking from the workout lol, also wanted to fall asleep during the filling lol

Bit dissapointed now, Since i started weights last monday, i havent lost any weight. Still at around 196lb in the morning when i get up.

Im guessing im gaining muscle as i lose the weight. Its just guttering to not lose any more weight, especially as i cant notice any difference to my size or shape lol.

Im sure it will come. Im eating ok still.

Today ive had,

2 weetabix 5.30am
portion of chicken breast on its own - 8.30am
large brown bread sandwich with loads of chicken and salad- 12pm
protein shake (30g whey + 1 banana) - 3.30pm
Sirloin steak, veg and 3 new potatoes - 18.25pm
And i will also have another shake at about 8.30pm

So imo, im eating ok, but i may be wrong :)

I haven't got a lot of time right now but I wouldn't worry about not loasing any lbs, as you have said, you are probably gaininig a little muscle and that may offset any losses you may see on the scales.  You may well be improving your composition, it may take more than 1 week to see any noticible differences, at least 6 weeks I would say before its apparent your hard work is paying off.

Stick with the plan my friend, you will get what you seek if only you keep looking.

Diet looks fair, I would have protein in every meal if possible, this is the jewel in every meals crown. 

Whats your cardio like these days? How many sessions and whats the duration?

Have to dash.

Cya soon

Yeah listen to Valhalla mate...Muscle weighs more than fat and all that. Stick with it you'll be laughing in the long run.

Yea, cardio is the problem, ive not done any this week. I just feel ****ed and like a rest lol. gonna get back on it next week. I find it so much easier to train before work.

Well thats week 2 over with. Ive slacked majorly with the cardio this week. So i made use of my day off today and had a 12mins HIT run, ran flat out for 4 mins, jog for 2, flat out for 4, jog for 2. Then went on to my leg session.

I seem to be majorly struggling with these stiff legged deads. No matter how much i watch or read, i just cannot get the form. i seem to be working my back rather than my legs. its doing my head in.

I am at least proud i managed to do my squats and increase the weight, unlike before. i still started to cramp on the last set, but i saw it through.

Anyway heres the session..

Front Squat (holding weight plate(s) - 10 x 10kg, 8 x 15kg 6 x 15kg

Stiff legged deadlift - 3 sets, 12 x 30kg, 10 x 35kg ,8 x 40kg

Leg Extensions - 2 sets. 10 x 15kg 8 x 20kg

Leg curls - 2 sets, 10 x 15kg , 8 x 20kg

Calf raise - 3 sets, 12 x 25kg, 10 x 27.5kg, 8 x 30kg

Total lifted 2775kg
Last session 2190kg
Increase 585kg

Thats an increase in total weight moved this week of 1764kg. Im pretty sure it wont even be half that next week lol.

SLDL are funny, the barbell always seems to squash my nuts once I'm on the up my arms are just the wrong length!

Start of week 3 on the weights, week 9 (i think) on the change to diet and cardio! Still going strong
 
This week i need to get my cardio act back together, with only the 1 session last week, i need to up this back to 3. Feeling alot better in myself since i started, and can really notice the difference, went out to a family do on sat night, and wore a top that i havent done for months as it didnt fit. Now it hangs off, and is kinda a bit to big now! So thats me happy with the progress!
 
So heres todays weights...

Deadlift - 3 sets - 10 x 45kg ,8 x 50 kg ,8 x 55kg (did 2 extra) 
Bent over row - 3 sets, 10 x 25kg 8 x 32.5kg 6 x 37.5kg
Dumbell row - 3 sets, 12 x 15kg ,10 x 17.5kg ,8 x 20kg 
Barbell curls - 4 sets, 12 x 20kg,10 x 20kg ,8 x 20kg ,6 x 25kg
Total weight this session: 3290kg
Total weight last session: 2990
Increase/Decrease: 300kg
Managed an extra couple of reps on the final dead lift set, so i think next session will get me upping them slightly. The bent over rows also need to be upped in set 1 and 2, as i found them a bit easy, but the final set was a struggle. The other 2 excersizes i feel are at the best level so ill stick to them for the next session i think. , unless im finding it to easy obviously.
 
 

Pleased as punch for you Xhale my friend!

Your progressing at a good pace with your exercises and the comments about your T-shirt are testement to your hard work. Take that to the bank and build upon it.  Give it a couple of months and im sure it will be a little tighter across the chest and arms .

Keep the cardio coming, turn that body into a muscle building, fat burning furnace. You will reap what you sow.