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

Sounds like I need to get a bike, or join a gym, shanks pony all the way for me at the mo but got know idea of the results other the the reflection in the mirror. 

Yea, i used to enjoy the running, but im prefering the bike atm. think ill do 2 x bike sessions and 1 x run.

Really quite annoyed today. Had a phone call at 12 to remind me i have an hour long dentist appointment, and then the missus has a baby shower style party at home tonight (not my baby :p)

So i had like an hour to get washed and changed to go dentist, and an hour now to relax before going out to watch some football.

So it means i have to miss my back session today. Which i was really looking forward to. Never mind, i guess personel health has to come first lol. Worst thing was it cost me nearly 200 quid for an hour sitting! God damn dentist lol

Always tomorrow :)

£200... Yeesh!

Now the question..

Good Teeth or a strong back?  Its close

Until next time,

V

After a long convo with a mate, i come to the conclusion that im not working hard enough. Im not anywhere near to fail on my workouts. So today, i upped my work considerably, and tbh, i feel it properly now.


Deadlift - 3 sets - 10 x 50kg ,8 x 55 kg ,6 x 65kg  
Bent over row - 3 sets, 10 x 30kg 8 x 35kg 10 x 40kg ( was feeling under worked last set so did 10 till near fail) 
Dumbell row - 3 sets, 12 x 17.5kg ,10 x 19.5kg ,8 x 21kg 
Barbell curls - 4 sets, 12 x 20kg,10 x 22.5kg ,8 x 25kg ,6 x 27.5kg


Would it be a bad or good move to do more reps on final set if i dont feel close enough to failing? so i can then up weight more next time?

:)

Hey X,

If your feeling a little underworked on your final set, it is purely due to your choice of weight. I must admit, it is a skill that is obtained by pure experience, but you will need to match your choice of weight with your rep range/goal on a given set.

For example your Bent over rows, You went to and managed 10 reps with 40Kg when somewhere around 6 was the target. A simple increase in weight will bring the reps down and you will fail or come close to fail around your target rep ammount.

Your friend has given you a good suggestion, your now familiar with your routine and growing comfortable with your current exercise selections.  Keeping the form good, you should not be afraid to start pushing harder and testing your mettle with some new heavier loads. It is this stage when the gains in muscle come along nicely.

Cheers val!

Im off to train chest/triceps in an hour or so. Gonna step it up a notch like yesterday.

I expected to be quite sore today, after the workout yesterday, i was struggling big time. But im fine, which is good.

Well thats week 4, session 2 over. I really cant say enough thanks to my mate for pointing out i was a pussy :)
 
Ive increased my session so much again today. especially shoulders and flys, i really was being a fanny about it.
 
Heres the session in detail...
 
Flat barbell bench press - 3 sets - 10 x 40kg  8 x 45kg, 6 x 47.5kg

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

Flat DB flys - 3 sets - 12 x 10kg, 10 x 12.5kg 8 x 15kg

DB shoulder press - 3 sets - 12 x 10kg, 10 x 15kg, 8 x 16kg (last rep was F**cking hard lol) 

Skullcrushers - 4 sets - 12 x 17.5kg 10x20kg 8 x 22.5kg 6 x 25kg

I struggled my arse off on all the final reps in most sets, all the last sets were to inches from fail, especially the shoulder press, i was near on roaring lol
 
Time for an enjoyable cookie flavour shake!
 
 
:)

Thats real good going mate, building up a head of steam now!

Enjoy the Cookie shake, you earned it by the looks of it!

Im not gonna lie, im absolutely wrecked today lol. Couldnt lift my arms at work at 6am! Not good lol.

Feeling alot better now tho,but can defo tell the diffo with a proper workout :)

Cardio later today :) hoping to bike 30mins!

No hoping about biking 30 mins. Youy either do or you don't

Get 30 mins in my friend, you will feel better for it.

Yea, tbh i dont know why i put hoping lol, should have put am biking for 30mins.

On another note, weighed myself this morning, down to 194lb, which means a 2.8lb loss since last Sat!!

Once i done my cardio and the missus is home, i think ill get some pics and some measurements and see how my waist etc has gone

Pretty chuffed with that its under a week!

Cardio Time :)

Thats this weeks second cardio session done.

Time: 25mins
Km 12.4

The constant legs burning for the off needs to hurry up and stop, its a killer lol

:)

Nearly 30 mins

Im sick of handing out congrats to you hehe

Good going my friend, take the achievements to the bank and build upon them some more.

Cheers val. thought id stick to same time as last time. hit almost exact same distance lol.

Legs today, cant wait :)

Well i had a real disaster this afternoon.

Legs day, week 4. I went into the gym in a great mood ready to really crack on with my legs. Upped my weight as i have with everything this week. Squats first. Started at 30kg x 10 did these ok, found them quite easy. went on to 37.5kg for 8, again went ok, kept good form throughout, didnt struggle massivly, but could tell i was getting to my limit. so i went another 2.5kg to 40kg. stopped for a drink, went to walk back to the bar and found i couldnt hardly move my legs, without major cramping style, mega pain. i stood still for 5 mins, but it was just too much to carry on, so i had to cut the session only 2 sets in! Which isnt a problem ill just restart them 2mo.

There ok now, a little sore, but nothing like earlier.

Have i gone to high? tbh i dont think i really struggled with the weight. I seem to suffer big time with my legs. when ever i run or bike, my quads ache like mad. Even at work when im climbing onto the back of a truck, i get like dull burning sensations.

Any suggestions on how i can go about sorting this out? Because its doing my head in lol!

Cheers guys

I should add, i did 5 bodyweight squats immidiatly followed by 5 squat to a jump, then a couple of mins of stretching, prior to starting.

Would not having a decent sized meal other than a shake for 6ish hours before cause a problem?

Sounds like a little cramping is all.

As long as you didn't feel anything tear, ping or anything which caused immediate shooting pains then you will be ok. I too get similar pains from time to time, more threats than acctual fully blown cramps. 

Give them a repeat next week.

I have just noticed you struggle alot with your quads. Im not a physio so I wuold struggle to offer you any resolution to your issues. Perhaps you have tight quads and need to focus on a true stretching programs to give them a little added elasticity?

Dito I was going to say stretching, I stretch for 5-10 mins before any exercise's and stretch inbetween sets, and then again at the end(I'll be joining the fantastic four soon!) but seriously, I can honestly says I don't get any cramping and although I feel I do push myself, hard really hard I don't get much muscle soreness the next day either, I put this down to stretching. So just incase you missed it I'd recommend stretching LOL.

So you dont recomend stretching? Can u give me some advice on stretching, or links to some good vids/photos etc?

You guys are so helpful :)