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

Still suffering with this knee pain, not got much worse, but not any better.

With it being legs day, a day which i was looking forward to getting back into! i cant risk an injury. So im going to do some cardio if i can, and then some bodyweight leg excersises to see how i get on.

:(

Hey X,

How is the knee?

Seems to be ok, im now about to start my pull session for week 8, so will see how it goes, either pain or PB deadlift attempt.

Id did seem to ache when lifting something yesterday, will have to see

Well, the knee felt fine, not niggles or anything, not a drop of pain, and an in my opinion big leap on the deadlift, and decent gains all round.

Week 7 - Session 1 - Pull

Deadlift - 3 sets - 10 x 65kg ,8 x 82.5 kg ,6 x 90kg  
Bent over row - 3 sets, 10 x 45kg 8 x 52.5kg 6 x 57.5kg
Dumbell row - 3 sets, 12 x 18.5kg ,10 x 20kg ,8 x 24.5kg 
Barbell curls - 4 sets, 12 x 25kg,10 x 27.5kg ,8 x 30kg ,6 x 32.5kg

What i dont get is why i seem to be finding a session after an early start and 8 hour shift easier than i do before work. weird.

I think the nice sum of 100kg is 2 weeks away for my dead lift, i could probably manage it for a couple now, but steady she goes, need to be able to work lol

:)

Push session week 8 :

Flat barbell bench press - 3 sets - 10 x 45kg  8 x 50kg, 6 x 60kg

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

Flat DB flys - 3 sets - 12 x 15kg, 10 x 16kg 8 x 16kg

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

Skullcrushers - 4 sets - 12 x 25kg 10x25kg 8 x 27.5kg 4 x 30kg

Again, good steady gains imo.

Could i swap my DB incline press for a barbell incline press? just it seems pointless paying out a fortune for more weight plates, when i have all the plates for bar?

Just checking in to see how its going my friend.

Congrats on your Deadlifting, as you have said, triple figures will fall soon.

Excerpt taken from 15/09/09:

"6 x 50kg This was close to fail, but could maybe have done 1 or 2 more"

Come ALONG way buddy. However this road we are on never ends! We can always improve


Yes you can swap out the dumbell incline press for the barbell variant. A reason I choose the DB variant was to give your chest a different spin and make your pecs work a little more uni-lateraly. DB bench is chalk to Barbells cheese, they both work the same muscle groups in a slightly different manor.

Cheers val, ill substitute them for now, and when funds allow i shall up my db plates.

Yea its come along way already. Still in the mirror i cant notice a difference. But when i look down at my arm it looks more toned to me :/

Weird!

Must be getting somewhere cos its all going up and up!

Im sure all the strength gains will have had some impact on your physique. It does take some time and patience to grow appreciable muscle mass. It will all come together trust me, push the weights hard and then wind back the bodyfat and enjoy.

Yea its getting there, my arms certainly feel alot more solid. Seem to have put a few lb on this week, and my diets been pretty spot on, consumed alot more protein and added the carbs to post shake, maybe its mass, lets hope lol!

Well after a few weeks of missing ,my legs day, i finally managed to get back on track with them, Started them off relativly light, but certainly wasnt easy. As you may remember i seem to have very weak painful legs.

Dumbell Squats - 3 sets - 10 x 16kg (per db) 8 x 16kg 6 x 16kg
Stifflegged deads - 3 sets 12 x 20kg, 10 x 30kg 8 x 40kg
Leg extensions - 2 sets 10 x 15kg 8 x 20kg
Leg curls - 2 sets 10 x 15kg 8 x 22.5kg

Manged to do all the squats for once, started to get the cramping feeling i used to, and thought it was gonna stop me in my tracks, but it kept at bay.

Didnt do calf extensions, i lost my lump of wood i used to do them on lol. will have to source a new piece 2mo.

Well this week sees the start of my 3rd month on the weights! Amazed ive stuck at it this long tbh, i normally fail, but still really enjoying it!

Week 9 - Session 1 - Pull

Deadlift - 3 sets - 10 x 65kg ,8 x 82.5 kg ,6 x 92.5kg  
Bent over row - 3 sets, 10 x 45kg 8 x 52.5kg 6 x 57.5kg
Dumbell row - 3 sets, 12 x 18.5kg ,10 x 20kg ,8 x 22.5kg 
Barbell curls - 4 sets, 12 x 25kg,10 x 27.5kg ,8 x 30kg ,6 x 32.5kg

No real gains except the deadlift final set.

I really seem to struggle on the week i train early morning, Im guessing its because i dont have much energy at this time. I cant change the time i train, so need to put up with it. Maybe one of these energy boosting shakes? like no explode?

Hey X,

Pat on the back for making it this far. Though the true test is with time. Little do trainers realise that the secret is in the dedication much much much more so than at the bottom of a supplement tub.

I too struggle if I train early. AM Cardio at a low intensity is fine for me, though training becomes a chore as im low on fuel from the nights fast.  Unless you have money to burn, I would steer clear of Noxplode for now.. It will give youa nice "pump" in the gym and add a little mental edge but it will do little to delay fatigue, especially in a situation where your lacking in carbs.

Unless your up some hours before your workout and sufficiently fueled. You will find a dip in energy levels compared to that of training later in the day.

Maybe a little more carbs before you train?  Just an idea.

Yea, i cant get up any earlier, i already get up att between 7 and 8, train at 9.30 ish, if i move it much later in day ill be way to fooked for work lol

Prehaps ill add a couple of bananas or summit to brekkie and an extra weetabix

Push session week 8 :

Flat barbell bench press - 3 sets - 10 x 45kg  8 x 50kg, 6 x 60kg

Incline Barbell bench press - 3 sets - 10 x 35kg, 8 x 37.5kg, 10 x 40kg  

Flat DB flys - 3 sets - 12 x 15kg, 10 x 16kg 8 x 16kg

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

Skullcrushers - 4 sets - 12 x 25kg 10x25kg 8 x 27.5kg 4 x 30kg

Again, this morning training is so so much harder than later on.

Still managed at least what i did last week, but it was much more intense and hard work.

I hope that means next week ill see bigger gains :)

Updated stats, one month since last measure!

Happy with these!

Weight: 195lb
BF% (calipers): 16.3% ( nearly 1% lost)

Upper arm relaxed: was 14.5in  Now 15in    
Upper arm tensed: was 15.5in Now 16in 
Forearm: 12in still
Chest: was 39.5in now 40in
Chest Tensed: was 41in now 42in
Stomach: 34.5in still
Hips: 38in still
Thigh: was 24in now 25in
Calf: was 15.5in now 16in 

LEG day week 9

Dumbell Squats - 3 sets - 10 x 16kg (per db) 8 x 16kg 6 x 16kg
Stifflegged deads - 3 sets 12 x 20kg, 10 x 30kg 8 x 40kg
Leg extensions - 2 sets 10 x 15kg 8 x 20kg
Leg curls - 2 sets 10 x 15kg 8 x 22.5kg

Stuck at same weight, not been feeling to well, suffering badly atm with my constant blocked nose, seems to have got worse again last week or so. Docs needs to be visted i think.

Also, majorly gutted, my treadmill has died. Starts and runs 30secs then dies :(

Week 10 - Session 1 - Pull

Deadlift - 3 sets - 10 x 65kg ,8 x 85 kg ,6 x 100kg  
Bent over row - 3 sets, 10 x 45kg 8 x 55kg 6 x 60kg
Dumbell row - 3 sets, 12 x 18.5kg ,10 x 20kg ,8 x 22.5kg 
Barbell curls - 4 sets, 12 x 25kg,10 x 27.5kg ,8 x 30kg ,6 x 32.5kg
 
 
Woooohoooo!!!   Finally cracked the 100kg! Well chuffed with that, its flew up for the 6. I even managed it, with a numb mouth after a visit to dentist lol!
 
 

You did it X my friend!

HUUUUGGGGEEE Congratulations to you!

I remember cracking 100Kg in Deads etc., ahh the memories!

Im chuffed for you mate, achieved with hard work.

Yea im mega chuffed. Also well chuffed with the gains in size. I seem to be putting on weight now, maybe its due to the fat loss slowing further, and the gain in mass getting more than im losing. Who knows, im taking shape, all that matters.

Had my trip to docs today, having had a blocked nose for months and months i have tried all he can give me, so i have had to book an appointment with the ENT at the hospital, probs going to have to have surgery. Not that he knows whats up yet.

GREAT!! lol

Push session week 10 :

Flat barbell bench press - 3 sets - 10 x 45kg  8 x 52.5kg, 6 x 60kg

Incline Barbell bench press - 3 sets - 10 x 35kg, 8 x 37.5kg, 10 x 42.5kg  

Flat DB flys - 3 sets - 12 x 15kg, 10 x 16kg 8 x 16kg

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

Skullcrushers - 4 sets - 12 x 25kg 10x27.5kg 8 x 27.5kg 6 x 30kg


Tiny increases this week. Felt really up for it as well, was hoping for more of a gain, but hey ho, always next time.

Struggle like hell with shoulders, never seem to up the weight, is this normal??

Im starting to see big muscles in my arms when i workout, something is defo getting bigger lol. shame that fat layer is still there lol. Itll go soon, im sure of it!