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

Cheers val!

One thing, is there another excersize i can replace the stiff leggeds with? I just cannot get the form right, no matter how much i try.

Am i right in thinking i could go db lunges? or is that not any good?

Cheers!

Lunges will place alot of emphasis on your quads whereas the stiff legged deads will hit hamstrings. Legs are a tough one to get trained at home, though I so no reason why you sohuldn't give them a go.

I was speaking to a guy at work today, who has been doing weights for years and years.

He reckons im using far to much weight for Stiff legged deads, and should lower the weight, and maybe stand on a step or similar to try them.

He basically said, rather than stretching my hams, im mainly working my back.

Prehaps i need to try that

I thought i would upload a new front on pic, as the missus is out trying to take a pic on ya own aint easy lol. I

Pic 1 is from 2 weeks ago at 197lb, pic 2 is today at 197lb

Holy shedded fat loss Batman!

Very noticible loss around your midrift!! Huge congrats!

As mentioned in an earlier reply, you are progressing at a great pace.   I would post your new picture in your General thread regarding your BF% as it has CLEARLY altered.

Regarding the Siff legged deads. I have seen people lift from a small platform, the weight will probably not touch the ground but you will find you should geta greater response from your hamstrings.  The only issue is that the futhur you descend the more attention you need to pay to your form. Keep your back under locked.

Give them a go.

Around that narrow point just above belly button i have gone from 42" to 35" :) :)

xhale2007


Around that narrow point just above belly button i have gone from 42" to 35" :) :)

It shows! Imagine what another few months of hard work can do for you!

Yea, i cant wait for the end of the year to see results, gonna be good i hope.

I did a cardio session this morning, before food etc. Biked 5km as quick as possible on level 2 of 4 (any higher and i can hardly move it!) then jumped straight off there onto a 12 min fast jog.

I Sweated alot lot more than i usually do on my cardio, so i think im gonna give this a try for a few weeks now.

Wow mate what a difference in just two weeks. Thats dedication for you.

Cheers james!!

Although i do think the different distance from the camera is making it look better than it really is lol

Thats weds session 2 out the way. Enjoyable session, upped my weight considerably again.
 
Flat barbell bench press - 3 sets - 10 x 37.5kg, 8 x 37.5kg, 8 x 40kg (did 2 extra on last set

Incline DB bench press - 3 sets - 10 x 15kg per db, 8 x 17.5kg, 6 x 18.5
kg 

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 15kg 10x 17.5kg 8 x 20kg 6 x 22.5kg


I slightly upped the weight on the initial bench press, and did 2 extra reps on my final set, but tbh, i think this ****ed me up for the next 2 chest excersizes, as i struggled compared to previous.

SKull crushers were also upped, they seem to get so much easier every time lol.

Great session though, managed to wedge my mirror up so i could watch myself do the skulls and shoulder press, which helped me quite alot.

Now i have 20mins to eat my dinner and its off to work :( hard life lol
:)

Your going great guns mate, glad to see you keepin in up! With the way things are going are your goals changing at all?

The man is rolling along and picking up speeeeeed!

Cheers guys. Tbh crying, i dont really have any goals no more. i just want to have a nice toned body.

Id love a six pack, but ill be retired by then lol

On the six pack note, should i add some ab work into my workouts?

The deads and the squats do work your abs mate. It all depends on what you want I suppose, I did a year of a lot of ab work before I got amy weights, but now with my weights work when I look in the mirror side on with my abs tensed the top 4 show no fat really but they're bigger than my chest lol I think the idea is to keep the weight light and do more reps, I do leg raises lying down but you could do weighted crunches or hanging leg raises if you got the facilites, just a few ideas!

Thats week 3 over with on the weights. Cardio 2mo after work, if i can manage it (working till 10pm tonight and back in at 5.30am 2mo morning)

Front Squat (holding weight plate(s) - 10 x 10kg, 8 x 20kg 6 x 25kg

Stiff legged deadlift - 3 sets, 12 x 25kg, 10 x 25kg ,8 x 25kg

Leg Extensions - 2 sets. 10 x 17.5kg 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

Sort of getting to grips with the stiffs, i lowered the weight, but i felt much more of a burn on my hams, think i have the form better now, so im working the right muscles.

On another note, my BF% calipers turned up today, (9.99 off ebay).

Used them just now, and got a reading of 18.6%

After reading vals cardio session and realising im a lazy bast when it comes to cardio, i decided there was no better time than then to get down and bike!

25mins, 12.4km (level 2/5)
Burnt 278 cals
Hovered around the 30km/h mark
Drank 1 litre of water
Sweated......Like a c**t

Feel 10x better for it tho.

After reading more about the body calipers i got, and doing the calculations that come with it, i need to loose approx 20lb in fat to get to 12% BF

So thats my new long term goal, which mean i need to get my cardio arse into shape sharpish!

Bring on tomorrows back/bicep day :)

Thats how we roll buddy! Im loving the enthusiasm you have too your training. There is nothing better than a trainer who enjoys what he does and develops as a result.

Regarding the cardio, I too hover around 30km/h mark when I hit up the Exercise bike, I don't like to watch the time as it never seems to go fast enough and I grow an instant pet lip.   Though I dispair, it's a necessary evil in the training toolbox.

Glad to see your upping the cardio duration, this will help boost fat utilization as the scales tip futhur away from glycogen use.  i.e  more fat used, less stored Carbohydrates.

Until next time.