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

Well to be honest mate, I just made my routine up, learn't some bits and bobs from when I was boxing, then kick boxing, but really I just do some star jumps, stretch my hamstrings(this is all going to be very technical) twisting side to side, arm in a triangle behind neck, arms in front of chest, leg up on a bench outstretched, hands on head leaning side to side, forwards and back, hands clasped behind back lift them up, hands clasped in front pushing forwards and pulling back backwards. I feel llike bit of a goon writing all this. I'll go see if I can find a link LOL.

Give this a blast mate she does most of the things I do Although I can't believe I'm admiting it.

http://www.youtube.com/watch?v=-iY5V0xiiKw

Cheers cry.

Im gonna get myself some foam rollers i think, and use them on my quads, as there ment to be a big big help. Gonna stretch them daily, and try get rid of this annoying pain.

Havent weighed in properly on the right day/time, so here goes, Im also gonna add measurements now, to track changes easier.

Weight: 194lb
BMI: 27.3
BF% (calipers): 18%

Upper arm relaxed: 14.5in
Upper arm tensed: 15.5in
Forearm: 12in
Chest: 39.5in
Chest Tensed: 41in
Stomach: 34.5in
Hips: 38in
Thigh: 24in
Calf: 15.5in


Now getting ready to go do session 1, week 5! Bit gutted in a way, took pics on friday, and comparing to last set, i hardly look any different lol

Nevermind, it will come!

Well regardless what the pictures show, i must be gaining something in the strength department. Thats my pull session over, and yet again ive seen good gains.

Deadlift - 3 sets - 10 x 50kg ,8 x 60 kg ,6 x 70kg  
Bent over row - 3 sets, 10 x 35kg 8 x 40kg 6 x 47.5kg
Dumbell row - 3 sets, 12 x 17.5kg ,10 x 19.5kg ,8 x 21kg 
Barbell curls - 4 sets, 12 x 22.5kg,10 x 25kg ,8 x 27.5kg ,6 x 30kg
 
Pretty chuffed to have cracked the 70kg on the deads, and 30kg on the curls, something 5 weeks ago i thought id never see lol

Your body is soaking it up like a sponge!

Thumbs up on the 70Kg. Im sure given some time you will crack the big 100Kg and upwards.

100kg will be niiice :)

Yesterday saw cardio. Had a hectic day, so only had 15mins to spend in the gym. This wrecked my diet for day as i had no time to cook any food to take to work or for dinner. so i ended up on sandwichs and crisps. not good, but 1 day wont hurt lol

Cardio :

Stationary Bike - 15mins as fast as i could pedal sitting at about 35km/h

I too had a "day off the rails".   My diet had been a little hashed and my training partner could not get to the gym so I did a little aux work.

I won't lose sleep over it.. Well, I didn't lose sleep over it hehe.

Today is a new day.

Sure is! Looking forward to my push session in about 20 mins! Hoping to up my weight again.

starting to notice more definition on my arms, but it doesnt show in photos lol.Triceps especially look alot bigger

Still got a big flabby gut tho, wish it would clear off, cos its the only big i think looks bad now

It will go with dilligent training and time.

Push session week 5 :

Flat barbell bench press - 3 sets - 10 x 40kg  8 x 45kg, 6 x 50kg

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 12.5kg, 10 x 15kg 8 x 16kg

DB shoulder press - 3 sets - 12 x 12.5kg, 10 x 15kg, 8 x 16kg

Skullcrushers - 4 sets - 12 x 20kg 10x22.5kg 8 x 25kg 6 x 27.5kg
 
Another great workout, feeling half dead now, work in 2 hours

Really need to buy myself some more 5kg db plates, as i need more weight for the db incline press.

Till the next session

Cardio today :)

30mins @ 4mph on the treadmill. Actually really enjoyed it, no pain in legs like when ive been biking.

Legs day tomorrow, heres to hoping my daily stretching is going to allow me to do some squats lol!

Had to slack today and not able to get in the gym, due to going to buy myself some NEMO's for my new fish tank. Having only just got back and have work in an hour, i dont have time to get in there.

Not to much of a problem, will do my sat cardio, then get on the weights. May help me doing cardio before legs, i can only hope.

:)

Well what a dissapointing weekend on my behalf. Totally shattered all weekend, missed my legs out completely. Diet was bloody awful. This is happening all to often, need to sort it out.

So i kicked my own arse and got back into swing today. Just finished Week 6, Pull session.

Deadlift - 3 sets - 10 x 60kg ,8 x 70 kg ,6 x 80kg  
Bent over row - 3 sets, 10 x 40kg 8 x 47.5kg 6 x 52.5kg
Dumbell row - 3 sets, 12 x 17.5kg ,10 x 19.5kg ,8 x 22kg 
Barbell curls - 4 sets, 12 x 22.5kg,10 x 25kg ,8 x 27.5kg ,6 x 30kg

Im majorly happy with the improvement again in just 1 week, i upped my dead lift massivly. (last week was 50 - 60 -70) 

To be honest, the 60kg felt way to easy, the final set last week was painful tough, yet this week i knocked out 70kg for 8 quite easily. 80kg however was back to the painfully tough. 

Bent over rows went up a bit to. The db row and curls however stayed the same pretty much. I struggled alot with the last curl set, i was  brighter than a tomato lol.[

:)]

Cardio today!

30mins @ 4mph on the treadmill, heart rate around 140bpm, burnt 155cals, covered 2 miles

Hey X,

Hows things going?

Im digging the deadlifts. Getting stronger for sure!

Yea strength is going up quicker than expected!

Still however dont think ive changed one little bit in last 4 or 5 weeks, since hitting gym. My weights stayed at pretty much same in this time, and tbh i dont really look any diffo. Ill post some pics later, and maybe u will see something i cant lol.

Off to do chest push session in a min, waiting for my shake to go down

Ok, so thats session 2, week 6 over.

All i can say is, i just had my first, bad experince. Having done skullcrushers from the start, due to bench having bit on it meaning i couldnt do them laying, i finally sorted that problem and decided to do them laying.

So away i go, 1st set, second set, 3rd set, flying along, no problems, and not struggling to badly.

4th set, set of 6, 4 goes fine, no real struggle badly on way up, go down for 5th, and im down, still down.......still down, stuck on my forhead. couldnt lift it back. so i tried lower it over back of my head. Floors to low to touch down, so i drop. Panic finishes.

So i need a new tricep excersize. i cant risk that on my own, with no1 around, it was so sudden that i couldnt lift it, i wasnt worried about returning it before i started.

anyway, the session.

Push session week 6 :

Flat barbell bench press - 3 sets - 10 x 40kg  8 x 47.5kg, 6 x 52.5kg

Incline DB bench press - 3 sets - 10 x 17.5kg per db, 8 x 18.5kg, 10 x 18.5
kg   (need more weight asap)

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

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

Skullcrushers - 4 sets - 12 x 20kg 10x22.5kg 8 x 25kg 4 x 27.5kg


Really struggled today, was lacking energy, busy morning at work, probably didnt help.

:(

Hey X,

Your weight may remain static given that you are adding muscle mass.  all that weight training and strength increase has to have the side effect of adding quality mass to your frame.   The word is improved composition. This is generally regarded as improving your lean mass (muscle) to fat ratio. When your pics come up I will take a look and advise where needed if you wish.

Hows the diet coming along?

Work can be hectic sometimes, I know first hand the effects of coming home from a gruelling day feeling a little like a deflated tyre when it comes to perform in the gym. 

You getting in enough sleep?

Whats your fluid intake like?

The triceps have a horrible habit of failing really quickly. This can be daunting given the fact your holding a loaded bar above your head.  I have had to stretch to high heaven in order to get the bar on the floor behind my head/ bench.  We could modify the skullcrushers to make them safer or find an alternative, lets explore both options.

Skullcrusher options if you have the available bench etc:

• Decline the bench and lower the bar a little behind your head as opposed to your forehead. This will allow you to place the bar on the floor with ease should you miss a rep.
• Perform the move with only your shoulders and upper back etc on the bench, Your lower back / ass will be hanging off, Lower the bar a little above your head and touch the bar to the bench as you go about your reps. Should you fail you can rest the bar on the bench. Would require a little more balance.
• Perform the move on the floor. Ensure the weight plates are the correct size to allow a good range of motion (i.e not to big as to touch the floor when the bar is a way away from your face). This is a nice and safe alternative. You may get a cold arse though

Alternatives:

Tricep Bench dips

You can add weight to your lap as in the picture. If you lack 2 benches (most do), use a stable object of similar height to your bench.

Close Grip Bench press

Classic move, Keep your elbows close to your body as you lower the bar, grip no wider than shoulder width, no less than 6 inches.

You have been doing well bud, no doubt about it. Im sure a few tweaks and you will be going great guns.

Cya soon.

Diets going well, except the weekends, maily having 2 shakes a day, weetabix brekkie, sandwhich brown with cheese/chicken or ham salad. then meat and veg for tea.

Although ive skipped tea tonight as i feel bit sick and dont wanna eat.

Water intake was great, been low this week tho, forgot all about it tbh, prehaps i need to sort that again.

Ill have to modify or try summit else on crusher, although when my neighbours home, im hoping hes gonna come in the gym with me for a spotter/partner etc.

Again, massive thanks for ure help mate. Ill try get some pics before bed, or 2mo! Cheers!!!!!!

As promised, some piccys, excuse the dirty hands and arms, only just in from work! opinions on any change guys?