Mr Brittas's Journal - ****NEW PICS on PG-32****

I worked all day saturday and went out saturday night so I'm dying now!!
 
The new system goes live today but it's been pretty calm so far and I managed to go out and train at lunchtime..... although I ought to have stayed here really!
 
Back            WEEK 3
 
WG LatPD            3 x 8            95kg (5), 80kg, 72.5kg                new PB and the stack done!!
LatPD machine    3 x 8             65kg for all
Row machine       3 x 8            65kg (6), 60kg (7), 50kg
Cable row           3 x 8             87.5kg (6), 80kg, 72.5kg
BB shrugs            3 x 8            100kg for all
 
 
Good session.  I'm tired but I did ok and hit new PBs again.
 
I'm almost convinced to start cutting next week.  If I can get on top of work this week I should be back to normal and I don't see why I should cut.  The only reason not to is the fact that I feel like I'm getting some realy growth in my chest right now, but if I eat ok that should carry on...... maybe. 
 
I'll plan a diet out later in the week and potentially go for it next Monday.  I'm just not happy with how I look and I can only wear 2 or 3 tshirts.  I'm tired at the minute and that combined with a fat face is really aging me.  I just need to go for it.  It's light when I get up at 6.40am so it should be not far off at 6am for some cardio.  If it rains I'll do the mini stepper.
Plan is to build cardio up from 30 mins to get to an hour over a few weeks.  Keep carbs in to start with but drop them down and cut them towards the end.  I'm looking forward to it!
 

Before and after cutting pics

Brittas's Journal

Another stressful morning where I thought I wouldn't get out to train, but luckily I did and had a great session.
 
Chest + Bi's            WEEK 3
 
Inc Smith            3 x 8            100kg (6), 90kg, 85kg
Dec smith           3 x 8            105kg (6), 95kg, 90kg
Dips                    3 x 8            BW + 10, BW + 10, BW
Flat flies             3 x 10          16kg, 18kg, 18kg
Push downs        3 x 12          55kg, 60kg, 65kg
 
 
What a session.  105kg on the decline as my 2nd lift was great.  My chest felt on fire when I'd finished with the flies and my tri's were burning after the sets of 12 pushdowns.  Love it!!!
 
Now I've got my head round it, I'm truely looking forward to cutting.  It was a nice sunny morning today and I wish I'd been out running.

Before and after cutting pics

Brittas's Journal

I didn't make it to the gym yesterday dinner time as work was crazy.  Luckily, I'm in the office 5 days this week so I can do my usual 4 day split.  I pray I can get out to train today.
 
Bad news is, I was in a massive rush this morning, had no appetite and didn't eat much breakfast............ and it's legs day!  I was like this last week and I had a shocking session.  I'm going to eat my 11am meal on the dot and try to train at 12 if I can hoping it fuels the session.  I'll drop the weight back down a tad on the 15 rep squats so I don't kill myself again and build back up when life is a bit more normal!
 
I had 10 minutes planning my cutting diet last night and it doesn't look too bad to start with.  If I can control my evening meals, keep the portions under control and skip carbs, I should be ok.  I'll definitely drop carbs as time goes by but I'm hoping a slight drop in cals and cardio will get me shifting 2lbs a week for the first few weeks.  I want to keep breakfast as a big carb filled meal to start with, as I think I need it after a cardio session.
 
I weighed myself yesterday and I'm 14st.  I was 14st 3lbs when I cut 2 years ago and I dropped to  11st 13lbs in 15 weeks.  So I hope I can get to 11st 7lbs in 16 weeks this time, carrying more mass I should look in the best shape ever!!!  Fingers crossed!!!
 
The 11st 7lbs is just a target in my head........... half a stone lighter than I've been for the past few years but I think thats what I need to get down to, to look ripped.  I might have to go lower, I might never get there but it's just a figure I'm aiming for.  With no real time restriction (even though I'm planning 16 weeks) I have to have some kind of end in sight.

Before and after cutting pics

Brittas's Journal

So I decided to leave legs til tomorrow and do shoulder + bi's.  Mainly because I didn't feel like doing legs!  I may not feel like doing them tomorrow either, but I'll have no choice.  But I didn't eat my 11am meal til 11.30am then I trained at 12pm so I thought it might come back up with 15 rep squats.  And it was a good decision because it nearly came back up bending up and down picking DBs up!
 
Shoulders + Bi's            WEEK 3
 
Smith front press            3 x 8            60kg, 65kg, 70kg            Will start heavy next week and go down
Standing DB press          2 x 12          16kg, 18kg                      Great exercise
Seated side raise            3 x 10         8kg, 10kg, 12kg
Rear flies                        3 x 10          12kg for all
 
EZ curls                           3 x 8            40kg (not inc bar) (5 too heavy), 35kg (7), 30kg
Decline DB curls              3 x 10           10kg for all
 
 
Good session.  Smith press is good, but makes my chest ache a bit if it's still sore from the chest day.  This won't stay for long but I'll use it for a few weeks as a change.  Standing DB presses are great and will be used in future.  I went too heavy on the EZ but made up for it with the decline curls as these felt great again.
 
Overall decent session.
 
I'm really bloated now and I've got a meeting at 2pm so my PWO can wait til 3pm.  Not ideal but I can't stomach anything at the minute.

Before and after cutting pics

Brittas's Journal

Just managed to sneak out at 11.30am to train, as we're being treat to pizza's at lunchtime by the boss so I couldn't miss that!!  But due to being so busy I really had to rush.  If I wasn't so committed to training at the minute I would've taken a couple of weeks off the gym, but I can't let that happen!!
 
Legs            WEEK 3
 
Squats            3 x 15            50kg, 40kg, 40kg            not sure whats going on here
Leg press        2 x 8               125kg, 150kg (6)
Ham curl          3 x 10            65kg for all
Seated calf      3 x 20            40kg, 45kg, 50kg + some drop sets
 
 
I'm annoyed that the squats have gone so downhill but I'm not firing on all cylinders at the minute.  Hopefully I can do more weight even when cutting.  I didn't have time for 2 calf exercises so I just did high rep seated.  I don't think I ever got near 50kg for 20 reps when I did these high rep in the past so it shows how my strength has increased.  Felt great.
 
Came out of the gym sweating like mad and now it's pizza time!!!
 
 
I was planning my diet last night and my wife had a bit of a moan about not eating "normal" meals and she'll have to cook seperate for her and our son.  She's not in the best moods lately so I've said I'll eat a normal evening meal and just reduce the portions or drop carbs if possible.  If it's lasange I obviously can't!!  I'll have to reduce cals during the day a bit so I can afford to eat normal at night.  I'll start off like this and see how I get along.

Before and after cutting pics

Brittas's Journal

Ok, picture time.
 

 

 

 

 
I'm happy with the progress I've made.  Nothing amazing to say I've been at it a year, but considering I struggle to eat lots of clean food, I have a demanding job and equally demanding toddler, I've not done bad.  I'm about 14st.  The last time I was this weight I was fatter with less mass so I should look in my best shape ever when I lose 2st +.  I'll have a proper weigh in on Sunday/Monday morning and record my starting weight.
 
The pics clearly show where the fat has stored around my middle and how it's affected my face.  My face is the worst bit and my reason for cutting early.

Before and after cutting pics

Brittas's Journal

Ok time to start the cut!!!  And it's not been the best start in the world.
 
First of all..... I've forgot to weigh myself for 2 mornings on the trot.  I was 14st 1lb the other day so I'll take my as starting weight and try to remember to check it tomorrow.  It will only be a lb or 2 different.  Secondly...... I went out on Saturday night so I'm rough, hungover and tired and almost didn't get up for cardio.  Thirdly....... I got up 10 mins late for cardio, then my son woke up with a dirty nappy which made me even later.  I only had time for 20 mins jogging/walking but at least I got out and did some.
 
It was very cold but it felt good.  In a way it's good because it'll wean me back into it.  I've not done any real cardio for ages and not run since early November so I don't want to dive straight in.  I need to get up early tomorrow and do 30 mins, then 40/45 next week, then up by 5 mins a week after that to 60 mins.  It'll never be accurate when I'm out on the roads, but I'll just get to my old 45 min route then keep extending it til I add 5 mins at a time.  Then hopefully find a 60 minute route and stick with it.
 
When I get to 60 mins, I'm going to try changing the route all together and go to a local park that I'd love to go round.  I think I'll need the full 60 mins to get there, do a lap, and get home so no point trying yet.  It's about 1.5 miles away so once I get to 4 + miles I should be able to do it.
 
I had a normal breakfast this morning, I've got tuna for my 2 meals, but crammed into 1 pitta instead of 2 and mixed with greek yogurt instead of mayo.  I don't know what it'll taste like but I've banned mayo now!  I just need the tuna not to be dry.  I can cope with the taste, it's the dryness that does me.
 
I made a big shepherds pie last night so thats tea for the next 2 nights.  I'll probly leave most of the potatoe topping as daft as it sounds.  That way it's pretty much a carb free meal.  I'm going to need some will power with these evening meals!!!

Before and after cutting pics

Brittas's Journal

Another nightmare.  It's not my day.....week...... month even!
 
Work went crazy at 11am and I didn't get to eat til about 12.15pm but I had to still train at 12.30pm as I knew I was needed back at work after lunch.  It wasn't too bad as my meal was smaller but energy wasn't good.
 
Back            WEEK 4
 
WG Chins            3 x 8            95kg (5), 87.5kg (7), 80kg                set 2 and 3 up on last week
PD machine         3 x 8            72.5kg, 72.5kg, 65kg
Machine row        3 x 8            65kg (5), 60kg (6), 50kg
Cable rows          3 x 8            72.5kg for all
BB shrugs            3 x 10          80kg, 90kg, 90kg
 
Not a bad session.  Up in some places down in others.  Energy was crashing but I suppose i'll have to get used to less carbs.  And the cardio has taken it out of me a bit....... even though I only did 20 mins!

Before and after cutting pics

Brittas's Journal

Just and update after my first day cutting.
 
Yesterday went well.  I felt slightly hungry all day, but I suppose this is proof that I'm eating less.  Because my evening meals are homemade and random, I don't really know how many cals I'm taking in each day, so the fact that I'm a bit hungry convinces me I must be eating less.  We had shepherds pie last night.  I dished mine up but scrapped some of the topping (potato and cheese) off.  I still had some, but just not as much and my portion was smaller.  I just have to be carefull when it comes to lasagne and enchaladas!!!
 
I got up a bit earlier today and ran for 30 mins.  Felt great!  My logging software on my phone is doing my head in as it's losing the GPS signal randomly and not shouting out my stats like it usually does.  But the playlist I've put together is great.  I'll do the same run tomorrow and thursday, then mini stepper on Friday morning as my wife is working and I have to be in, in case the little one wakes up while she's in the shower. 
 
This could mean I have to cut cardio short on thurs and fri's if he wakes up, but it has to be done and I plan to make up any missed cardio in the evenings.  So say he wakes up 20 mins into a planned 40 min session........ I'll do 20 mins in the evening.  If he wakes up before I start I have to do the full 40 mins later on.
 
I'll extend the run on Monday to get to more like 40/45 mins.  Do that for another week then start adding 5 mins a week in til I get to a 60 min route.
 
I weighed myself this morning and I was .5 lb under 14st.  So my 14st 1lb would have been about right.  I feel leaner already!  Now I've started cutting it's like a weights been lifted.

Before and after cutting pics

Brittas's Journal

Chest + tri's            WEEK 4
 
Inc Smith            3 x 8            105kg (4), 95kg (7), 90kg
Dec Smith           3 x 8            110kg (6), 100kg (7), 90kg
Dips                    3 x 8            BW + 10kg, +10kg, BW
Flat Flies            3 x 10           18kg for all
Pushdowns        3 x 12           50kg, 60kg, 65kg
 
 
Great session.  I think I'm going too heavy though, adding weight for the sake of it and reps are dropping too low.  I might reset the weight back a couple of weeks and try to get back in the 8 - 10 rep range.  Plus, on both the incline and decline smith it's starting to feel unsafe.  Unracking the bar feels very dodgy.
 
But........ the flies and dips really got my chest pumped and I came out feeling and looking great.  Chest went up like a balloon!
 
My whey and creatine turned up last night, so I only had 1 session without a PWO shake and I'm going to reload on creatine this week.  Should keep me strong for a while.

Before and after cutting pics

Brittas's Journal

Good diet yesterday, I suppose I might have had a bit too big a portion of cottage pie, but it was nice!
 
I did 30 mins jogging this morning and felt great again, although my legs are aching now.
 
I'm skipping the gym today.  I'm busy at work, I can go on thurs and fri so I won't be missing a session.  It's so rare I get to do a 5 day split I can't really see the point now.  I could have made an excuse and gone to train but it's midweek so a good time for a rest day.
 
This "normal evening meal" idea has caught me out tonight.  The wife has planned hotdogs!  Great!!!  I'll just have one bun and eat the sausages (depending how many cals they contain), but I'll no doubt eat a load of empty calories and not be very full.  I'll have a whey shake at some point to make up for the lack of protein.  We did our shopping last night and planned a curry for 2 nights (great as I can skip the rice) and cottage pie again for 2 nights (same again, scrape some topping off).  So I should be ok.

Before and after cutting pics

Brittas's Journal

Diet was good yesterday apart from the hotdogs.  I had a look at the cals and I don't think I had too much.
 
30 mins cardio again this morning.  Feeling tired now!!!
 
Legs            WEEK 4
 
Squats            3 x 15            40kg for all
Leg press       3 x 8               120kg for all
SLDL               3 x 10            40kg for all
Seated calf     3 x 8                90kg, 80kg, 80kg
Standing calf    3 x 20            30kg for all
 
 
Straight forward session, weights dropped a bit to focus on reps.  Legs are tired from cardio and my calves were really bad!
 
Food problems today!  We got the shopping delivered yesterday and the greek yogurt I ordered didn't come.  I was loathed to use mayonaise in my tuna so I just threw a few things in (vinegar, herbs, spices).  I had my first tuna pitta at 11am and it was disgusting!!!  Dry tuna, horrible taste.  The pitta was falling to bits, tuna dropping everywhere and I hated it.  I managed to eat most of it and threw the rest in the bin.  Problem is, I'd got another one for the 2pm meal!
 
There's no way I could eat it, so against all my principles I called at McDonalds after the gym and had a double cheese burger.  Now I know I'm on a cut and this is really bad, but I had a look at the calories on the net and it's not much worse than one of my tuna pittas and the protein content isn't far off.  Anyway, it's done now and it was only 400 cals.  I had to eat something, McDonalds is next to the gym and it takes cards (I didn't have any cash on me).  I was going to get some yogurt at the weekend but I'll call tonight for some and make sure my tuna is edible tomorrow.  Urrgh!
 
First session on the mini stepper tomorrow.  I've got a feeling I'll wake my son up and have to stop straight away.  In which case I'll have to catch it up at night.

Before and after cutting pics

Brittas's Journal

Well done on the cardio the last few mornings.

Do you hope to get down to 12 stone and have you given yourself a time period?

My Journal 

OFFICIAL CHEAPUKSUPPLEMENTS.COM REPRESENTATIVE

 

My last 2 cuts took me to 12st and that gets me in the same condition as my avatar.  I'm HOPING I've gained a bit of muscle this year so I should look better at 12st.  But I plan on dropping a bit lower........ 11st 7lb maybe.  If I could get down to that weight without losing much muscle I should look my best ever!
 
I'm planning on cutting for 16 weeks but there's no deadline so I could carry on.  I think I'll have had enough after 16 weeks tho!

Before and after cutting pics

Brittas's Journal

Good luck with the cut, sounds like you've got a busy job and difficult home life with the toddler to contend with.

Jimbo

Formerly 'lil_jimmy'

Yeah mate it's not easy but I'm more determined than ever.  My life is busy with work and family, but on the other hand it's easier because I don't have the distractions of a single life (drinking, going out, etc).
 
The main thing that bothers me is my diet and the fact that I cook for the family therefore it doesn't always fit with a cutting diet. 

Before and after cutting pics

Brittas's Journal

I slept in by 10 minutes this morning which meant I was too late for cardio!  Very annoyed.  The only good thing is, I've done 4 sessions this week which is a great start and I'll make the 30 mins up tonight on the mini stepper.  I even had it all setup downstairs, but I think I cancelled my alarm instead of snoozing and woke up 10 mins late.
 
I made a chicken curry last night which was healthy enough.  I did some rice for the mrs and I had a little bit.  It wasn't much but I really shouldn't have bothered.  If I can make a meal carb free, I should grab the chance!
 
This weekend is going to be hard, but I'll try to ditch as many carbs as possible as I'm not training.  And I will reduce portion sizes where I can.  Eg, we have a bit of a tradition of bacon sarnies on a Sunday night, so it'll be just one bap for me but still plenty of bacon.  See how it goes.
 
I'm very tempted to weigh myself this weekend, but I don't think I've lost a lot and I think it'd be better for the head if I gave it another week and tried to drop a bit more next week.
 
I'm also loading on creatine this week which might put my weight up a little bit, so another week of 45 mins cardio should see me dropping some weight.
 
This diet is fine for now, but I'll have to get a bit stricter with evening meals.  My next step is to potentially drop carbs from breakfast then eventually go keto.

Before and after cutting pics

Brittas's Journal

Shoulders + Tri's            WEEK 4
 
Smith front press            3 x 8            80kg, 70kg, 70kg
Standing DB press          2 x 12          16kg for both
Seated side raises          3 x 10          10kg for all
Rear flies                        3 x 10            12kg for all
EZ curl                            3 x 8            35kg (not inc bar), 30kg, 30kg
Inc DB curl                    3 x 10            10kg for all
 
 
Good session.  Felt strong, although the EZ curls are shocking. 
 
I know this is rubbish and all in my head...... but after a week of feeling lean already I feel fat again today.  I'm going to hammer the cardio next week and hope to see a good drop in weight next Saturday morning.

Before and after cutting pics

Brittas's Journal

Will be good to see how you get on mate followed your last cut and you did well. Ive just started my first proper cut last week still trying to get used to it but lost 8lb in the first week.
 
Hoping i might pick up some tips from your diet, do you not have any days off to carb up. ive started with sat and sun off to carb up but still eat clean just more carbs, then will drop too 1 day in a few weeks. I was about same weight as you 14st 2 at the start was aiming for 12st 7 but think i might have to aim more at 12st.
 
Good luck

tribute1979


Will be good to see how you get on mate followed your last cut and you did well. Ive just started my first proper cut last week still trying to get used to it but lost 8lb in the first week.
 
Hoping i might pick up some tips from your diet, do you not have any days off to carb up. ive started with sat and sun off to carb up but still eat clean just more carbs, then will drop too 1 day in a few weeks. I was about same weight as you 14st 2 at the start was aiming for 12st 7 but think i might have to aim more at 12st.
 
Good luck

I don't think there's any need to carb up if you've still got carbs in your daily diet.  Last time I cut I went no carbs from Mon - Sat and then I had a carb re-feed on a Sunday.
 
I will relax the diet a bit at the weekends, but have a read of my next post....... I hope to clean things up going forward!

Before and after cutting pics

Brittas's Journal

First weekend into the cut........... disaster!!
 
Both mornings started off ok, but things went downhill after that.  Saturday morning start with an omlette and just 1 slice of toast.  But then we took our son out for the day to a railway exhibition thing (Thomas the tank!), and it was lunchtime.  So I ended up with a cheese burger from the burger van.  Then we had a take away at night which was pizza.
 
I felt bad on Sunday so I just had a couple of whey shakes all morning then went to the in-laws for lunch which is always chicken curry.  Plenty of rice but all healthy....... until dessert!  I couldn't say no.  We had bacon sandwiches for tea, and I caved in and had 2 instead of my planned 1!
I've learnt a few lessons and I know where I went wrong.  The day out was hard to plan, but I can avoid the takeaway (or have a chicken kebab maybe), I should've avoided the dessert at lunch and stuck to one bacon sarnie.  The thing is, some of these meals can't be avoided (well they could, but family life wouldn't be much fun) so I just need to watch the portion size and skip desserts.
 
This is the main reason a keto diet suited me with a sunday refeed that sometimes started on Saturday night.  But it made evening meals difficult and thats whats causing the problems at the minute.
 
I don't know if I've lost anything this week.  I'm sure I have as I was hungry on most days, and did cardio.  So this is a new start this week, 45 mins cardio everyday and I'm making more effort to drop carbs in the evening.  Then when next weekend comes around I need to be much more carefull.  The protein only breakfast idea was a good one, especially the shake as thats a good way of keeping the cals down, so when I know a bad day is coming up I'll do that.  I'll end up going keto at some point but not yet.
 
I'll get weighed next Saturday so I hope I can make a dent in my weight this week.

Before and after cutting pics

Brittas's Journal

42 minutes cardio this morning.  I know times can vary when you're on the road but I'll extend the route slightly so I can make sure I'm doing at least 45 mins.  There's a section where I turn back on myself so I'll just go a bit further down that road.  My logging software is doing my head in and didn't report the distance til half way thru the run.  It wouldn't bother me that much but it's quite cool (when it works) and shouts out my distance and calories over my music.  It's getting re-installed today and I'll try something else if it doesn't work.
 
More spanners in the works over the coming weeks.......... time off work!  This is a real problem for me because I'm having days off work for family time, so I can't really afford to be going to the gym.  I'm not too worried about the weights as I can squeeze them in, but I want to make sure I still hit cardio somehow.  I suppose I'll still have to get up early and do it.  And the diet has to stay strict.  If I can make sure I get 5 cardio sessions in a week, whether its AM or in the evening, I'll be ok.
 
So I'm working this week but plan on being off next Monday and Tuesday.  Then off the following Monday, then it's good Friday so I'll be off, then Easter Monday.  Nightmare.  If there's any London trips thrown into the mix it'll be a killer.  So the next 2 weeks will be 3 day weeks.  I need to squeeze a weights session in on one of the days off so I can do a 4 day split and get cardio in whenever I can.  Worst case I do a 3 day split but it's not ideal.
 
 

Before and after cutting pics

Brittas's Journal

Another crazy morning at work which seems to get worse around lunchtime and makes me late for the gym.  Not good when I'm cutting and need my energy from the 11am meal.  If I'm not training til 1pm it doesn't have the same affect.
 
I did an odd thing today.......  because I was short of time and knew I had to get back to work, I decided instead of doing 2 exercises (3 sets) of pulldowns and 2 exercises of rowing, I'd just do 6 sets of each.  Same amount of work, but on the same piece of equipment.  Saving me time changing between machines and loadin them up.  I don't change my grip or anything at the minute so it made no real difference and felt good.
 
Back            WEEK 5
 
WG LatPD            6 x 8            95kg (6), 87.5kg (7), 80kg, 72.5kg, 65kg, 57.5kg
Machine row        6 x 8            65kg (5), 60kg (6), 50kg, 45kg, 40kg, 35kg
BB shrugs            3 x 10          90kg for all
 
 
Good session.  Weights are static but even with tons of food I think I'd hit a wall.  After this 6 week routine is done I'll be aiming for the 8 - 10 rep range.  No lower than 8 for the heavy set and aiming for 10 for the last 2.  I'm not doing this because I'm cutting really, I just think I need a change.  I've smashed a load of PBs and without tons of food I'm not going to be lifting anymore.  But even if I was still eating a lot I think I'd be making the change.
 
It won't be an excuse to go light, but I will drop the weight a bit and let it build back up over the 6 weeks and see how it feels.

Before and after cutting pics

Brittas's Journal

45 mins cardio this morning.  I enjoyed it again.  I extended my run a little bit and it took me to bang on 45 mins (obviously this will vary day to day).  I'll be taking it upto 50 mins next week anyway.  Thing is, I can't imagine doing 45/50 mins on the X trainer.  I think I'd die of boredom.  I'm going to give it a try this Thurs/Fri but if it's no good I might just start getting up at 5am on these 2 days so I'm back into for my wife getting up and I can be on hand for my little one waking up.  Worth thinking about anyway.
 
Diet was good yesterday.  Shepherds pie for the evening meal.  I had a good portion but scrapped most of the potatoe and cheese topping and it was just as nice.  My wife feels like she's put a bit of weight back on so she's watching her food again, which helps me.
 
Looking forward to training chest and tri's at lunchtime.  I just pray I can get out as normal and train.
 
If I can get in the gym 5 days this week I can do next Mondays back session on Friday, meaning I only have to train on one of my days off.  This would make life much easier.  Then for the following week I definitely won't be able to train on the Monday when I'm off so I might sneak a saturday morning session in or something. 
 
I remembered what I did last year to get round the bank holidays........ because we usually go out on the Sunday, I nipped to the gym once Noah was shipped off to our parents, and squeezed a session in before I went out.  I'll do that again this year if its possible.

Before and after cutting pics

Brittas's Journal

Quite a relaxed morning at work for a change.  Managed to eat on time and go and train on time.  In fact it's been a bit too relaxed and I've not got much work done.
 
Chest + Tri's            WEEK 5
 
Inc Smith            3 x 8            95kg (6), 90kg (7), 80kg
Dec smith            3 x 8           100kg (5), 80kg (10), 80kg(10)
Dips                    3 x 8            BW + 14kg, +14kg (5), BW
Cable X overs    3 x 12            25kg, 30kg (10), 25kg
Pushdowns        3 x 12           60kg, 65kg, 65kg
 
 
So I said I was going to drop the weight on the presses as it felt unsafe and reps dropped too low.  Well things still felt heavy on the first sets, so I let the weight drop and the reps go up and it felt amazing!  I plan on upping the reps when this 6 week routine is up, but I'll kinda phase it in over the next couple of weeks anyway.
 
Ive decided to drop any kind of trap work as I'm convinced they are over powering my chest.  I didn't train them for years and looked ok, so it's not going to make a massive difference to my shape.  I can always bring them back in if it doesn't work.  This is good as my back session is a bit crammed anyway and I need to include more ab work.
 
I looked good in the changing rooms and it gave me the boost I needed.  I'm fretting about these days off work.  Over the next 3 weeks I'll have 5 days off work.  As I said, weights will be fitted in, but cardio will be hard.  I'm going to aim for 5 cardio sessions a week, but goldon rule during this time will be 4 CARDIO SESSIONS WITHOUT FAIL!  5 is good but it can't drop below 4.  I don't care if I have to do 45 mins at 11pm at night, it's got to be done somehow.  Mornings, evenings, lunchtimes, I have to fit it in.

Before and after cutting pics

Brittas's Journal

45 min run this morning and I enjoyed it again...... although I'm feeling it this week.  Legs are in bits.  My GPS software has been playing up since I started running, only logging half the run.  I played about with some settings, let it get a good signal, and it logged  all my run for the first time.  It showed the calories burnt as 516 cals!  Great news.  This will be over the top as it thinks I'm running when in fact I walk half.  It used to take me 55 mins to burn 500 cals on the X trainer so I know it'll be about the same with the jog/walk, but it was still nice to see it on the screen!
 
Now tomorrow and Friday my wife gets up for work so I plan on doing the stepper in the house.  I have to be around in case my son wakes up.  But...... I fancy getting up earlier and doing the run outside and be back in time for her getting it.  I currently get up at 5.50am and get back in the house for 6.45am.  10 mins getting ready, 45 min run.  She gets in the shower at 6.10am ish so I'd have to get up 35 mins early, 5.15am, to acheive this.  Not sure what to do. 
 
I just can't imagine doing 45 mins on the stepper.  Plus, I think it'll wake Noah up.  I can't shut all the doors because I won't hear him get up.  Hmmmm, I'll wait and see.
 
Legs will be fun today as they're already in bits.  When I cut in the past the weights dropped and so did the reps.  My aim this time round is to keep reps up and let the weight suffer.  That way I'm still doing the work..... thats how I see it anyway.

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Brittas's Journal

Legs            WEEK 5
 
Squats            3 x 15            40kg for all
Leg press        3 x 8                100kg for all
SLDL                3 x 10            40kg for all
Seated calf      3 x 8              85kg for all
Standing calf    3 x 20            35kg for all
 
 
Good session but my legs were weak.
 
Tomorrow should be shoulders + bi's leaving me with Friday to do next Mondays back session and get one in front.  But it seems daft to do bi's the day before a back workout so I'll do back and bi's on Friday.  Bi's are still getting worked but they won't hinder my back workout.  I can get some abs done with the shoulders that way.

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Brittas's Journal

Yeah i no what you mean about the carb re feed, im mostly doing it because its my first real diet and didnt want to go to mad to start with. Im having quite low carbs all week just having rice cakes in the day and veg at night then relax it a bit for the weekend.
 
In a few weeks i will cut it down to just sunday and get more strict in the week as i go, will be keeping an eye on yours see if i can pick up any tips.

Nightmare couple of days........... training and cardio has gone to pot! 
 
Our house got broken into on Wednesday night while we was in bed.  Luckily they didn't take much or do much damage.  I got up for my first attempt at the mini stepper in the house and the back door was wide open!!!  Everyone's ok and hopefully insurance will pay out for the missing items (laptop, watch, MP3 player).
 
So I obviously missed cardio, didn't go to work and didn't train.  I slept on the couch last night as my wife was convinced they'd come back and kept hearing things!  I was awake half the night and didn't even set an alarm for any kind of cardio.  I went to work this morning, but finished at 12pm to be home so that someone could look at repairing the door.  I was hoping I could train this afternoon but they didn't turn up til late.
 
So instead of being a weights session in front for next week, I'm now one behind.  I'm going to go and train shoulders + bi's in the gym tomorrow after breakfast.  I've only done 3 cardio sessions this week so I need one more to keep up my promise of 4 cardio sessions per week minimum.  I'm going to attempt a mini stepper session tonight.  If I really don't feel like I'll put it off til Saturday or Sunday but it HAS to be done at some stage.  It'd be nice if my son had a nap on Saturday or something so I could go for a run.
 
I've agreed with the Mrs that I'm going to get up about 7am on my 2 days off and do some cardio.  I only really need to do 1 weights session and I'll be on track.
 
Luckily, my diet has been ok during all this.  Yesterday I didn't eat much at all but kept protein high using shakes.  I only had a shake til about 11am yesterday!  So I'm hoping I see some weight loss when I weigh in tomorrow morning.  If it's less than 5lb I'll not be happy.  I'm aiming for 2lb a week but even though I've been pretty slack with the diet, I'd like to see a little bit more than 4lb loss for the first 2 weeks.

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Brittas's Journal

Weigh in time this morning.  And what did I do....... forgot and drank about a pint of water!!!  I then remembered and got weighed so you could argue that I should be a good pound lighter, but it doesn't make much difference.  I might weigh myself tomorrow just to see.
 
Anyway, I weighed in at 13st 11lbs.  Thats 4lbs weight loss.  My target was 5lbs and maybe I would've got there if I didn't drink water first.  I'm a bit dissapointed that I've not had that initial 8lb surge that some people experience, but then again I haven't changed my diet all that much.  I just need to make sure I continue at 2lbs a week.  If I can't hit that I think I'll be going keto.  At least I know that works.
 
I've had breakfast and I'm up with my son while my wife has a lay in.  The plan is to go and train shoulders and bi's as soon as she's up.  Didn't do any cardio last night as I was dead but I've still got 2 days to fit it in somehow.  Then upto 50 mins on Monday.  I'm going to drop carbs as much as possible on these 2 days off.  I know I'll eat bad at some point so it's a case of damage limitation really.  If I have a really bad day I might do some extra cardio (I say this, and I have only managed 3 sessions so far this week!).
 
Breakfast carbs are going to be dropped pretty soon I think and the evening meal has to have a no carb rule now, even if I have to scrap things off.  I had a chicken curry for the last 2 nights and had a bit of rice on both occasions but it's just easier to skip it.

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Brittas's Journal

I managed to go and train about 12pm.  I had a whey and oats shake before hand because it had been that long since I'd had breakfast.  The session was short and quick and I had to improvise as it was busy.
 
Shoulders + Bi's            WEEK 5
 
Hammer press            3 x 10            80kg, 80kg, 80kg (8)
Standing DB press      3 x 10            16kg for both
Side raises                  3 x 10            10kg for all                (1 arm at a time, leaning off a weights tree)
EZ curl                        3 x 8            30kg (not inc bar)
Hammer curl                2 x 10           14kg for both
 
 
Decent session.  I've definitely lost some strength in my shoulders with the lack of consistancy in my shoulder routine.  I've used 110kg on the hammer press before.  Ok, for a small amount of reps, but I was expecting sets of 12 with 80kg.  The side raises hanging off the weights tree are a great exercise that I forgot about.  I used to love these.  EZ curl was just nice and steady.  I ought to be using more like 40kg on this but I don't seem to have the strength for some reason.  I think I prefer the straight bar and I'll be going back to these after the 6 week routine.
 
At least I got all my sessions in.  I just need to make sure I fit 4 in next week.

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Brittas's Journal

Hi Mate, Good to see you're going to start cutting again. I read your previous stuff which was impressive and it inspired me to join MT (and maybe put a journal together although I'm yet to do it). At the moment I've copied your meal thing of Carbs for breaky, Pre & post workout. I'm going to give dropping them altogether as you suggest. Is this were you saw most progress n your previous cuts?

Yeah, dropping carbs out (apart from a refeed on Sunday) definitely works for me.  The only reason I'm not doing it already is because it's gets pretty hard after a while and I plan on cutting for 16 weeks this time.  I'm also trying to eat normal evening meals with my family so some carbs are inevitable here, although I try to avoid them if possible (eg, chicken curry without the rice).
 
I'm having a nightmare this week............ as I mentioned I've been off work yesterday and today and I've done nothing........ even though I promised I would. 
 
No cardio at all, no weights, and a pretty normal diet.  I've not over done it and I'm hopefully still in a deficit so should still lose a bit of weight this week.  Back at work tomorrow, so back to cardio.
 
I can decide whether to cram a 3 day split in this week, or do my usual 4 days and train saturday morning.
 
Nightmare!!!!!!!  Who would've thought having time off work would cause so much chaos to my routine!

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Brittas's Journal

Arrrrrggggghhhhhh............ this is turning into a nightmare!!!!
 
So I'm back at work today, back to normal.  But a combination of a really late night,  Noah waking up a few times (he usually sleeps thru now), and the fact that I could hear the rain banging down, meant I ignored my alarm and did no cardio.
 
I'm now faced with the usual Thurs/Fri dillema where I have to either run really early or do the mini stepper in the house and risk waking everyone up.  I'm very tempted to cut my diet back a bit this week and write cardio off for the rest of this week.  At least I'll catch some sleep up.
 
I've been sleeping on the couch because of the breakin, up until last night as we now have an alarm fitted.  And I think the tossing and turn on the couch has taken it's toll.
 
I weighed myself this morning, out of curiousity.  If I'd gained any weight I'd be taking drastic action.  I've lost another pound so I need to make sure I don't slip up diet wise and hopefully drop another pound by Saturday morning to keep my 2 lb a week rule.
 
I'll play this week out, might attempt the next 2 mornings, might not, might try and fit some in on an evening, might not.  But the diet has to  be good.  I'm ditching breakfast carbs from now on and I ate 3 boiled eggs on their own this morning.  The meals I have planned for the next week can all be carb free so I should be ok.
 
I hope to get some kind of routine back next week even though I'm off Monday and Friday.  I'm going to train Saturday morning and I think I'll do my bi's with my back today so I only have to shoulders on Saturday and that gives me 20 mins to fit some HIIT in for a change.

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Brittas's Journal

So I'm planning on higher reps next week when my new routine starts but I'm sick of heavy/low volume stuff already so I'm bringing some higher reps in this week.  Obviously, weight went down but I don't mind.  I know my body well enough these days to be able to tell if I'm training hard enough or not.
Back + Bi's            WEEK 6
 
WG LatPD            3 x 10            80kg (8), 72.5kg (9), 65kg
LatPD machine    3 x 10             57.5kg for all
Cable rows          3 x 10            72.5kg (8), 65kg, 65kg
Underhand BB curls            3 x 10            40kg for all
 
EZ curl                3 x 10              25kg (not inc bar) for all
Inc DB curl          2 x 10              10kg, 12kg
 
 
Good session.  My little finger has some wierd thing going on........ feels like the nail is in-growing or something and it's killing and swelling up.  This spoilt the session to start with as it hurt when I gripped the bar but I sort of got used to it as time went on.  Higher reps felt great.  I'll do my new routine next week, find where I am with 3 x 10 then make sure I progress each week.
 
Chins will be back!!  Along with my old favourite, close grip latpd.  Not sure what I'll do for rows.
 
I did some higher rep ab stuff which felt good too, so this is in to stay.  I had a good day, head wise, and looked leaner in the gym mirrors!

Before and after cutting pics

Brittas's Journal

I've decided to sack cardio off for the week.  Even if I'd tried this morning my son woke up just as my wife got up for the shower, so I would've had 10 mins on the stepper and that would be it.  When the cut gets serious I think I'm going to have to get up at 5am and run before she gets up.
 
I might try and do a session tonight but I'm not worried if not.  It's a bad week and I've hopefully adjusted my diet to drop a few more cals.  I only had carbs pre and post WO yesterday and that was it.  I'll do the same today.
 
The big problem I've got today is this little finger.  It seems I have a "withlow", what ever that means.  My little finger is huge, throbbing and at the stage where my arm now hurts.  I think it needs busting to releave the pressure but I'm not doing that at work.  I'm off to train chest + tri's shortly and just hope it doesn't affect my session too much.

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Brittas's Journal

The finger thing sounds like a bummer.
What is ya meal plan like at the moment? I'm unsure on what carb free breaky to have. I nicked that Tuna & Cott Cheese off ya. Surprised how nice that is. 

Yeah the finger is killing!!!
 
I usually have boiled eggs on toast for breakfast but now I've dropped carbs it'll either be an omlette if I've got time, boiled eggs on their own if not, or just a whey shake.  I had boiled eggs on their own yesterday and it wasn't too bad.  I just had a shake this morning as I was in a massive rush.
 
I forgot about the tuna and cottage cheese...... not had that for a while.  Might have to bring that back at some point.  I'm using greek yogurt at thte minute as a mayo substitute and it's quite nice.
 
 
 
Chest + Tri's            WEEK 6
 
Inc Smith            3 x 10            90kg (8), 80kg, 75kg
Dec Smith           3 x 10            90kg (8), 80kg, 80kg
Dips                    3 x 8             BW for all                (finger made this hard)
Cable X overs     3 x ?              25kg (15), 30kg (12), 30kg (10)
Pushdowns         3 x 12            60kg, 65kg, 65kg
 
 
Good session.  I feel a bit weak but squeezing 10 reps out felt great.  The dodgy finger made my grip weak and made the whole session uncomfortable.  I'm looking forward to a routine change but not sure what to do for my chest.  I'll go back to a flat press, either DB's or BB.  Then incline smith or DBs I suppose.

Before and after cutting pics

Brittas's Journal

I forgot to mention my condition in the gym today.
 
I'm guessing this is just because I've taken more carbs out so I'll have lost some water, but my chest and shoulders looked great today.  My midsection is still a mess, but it's early days.  My top abs are poking through, but they always do because they stick out quite a bit.  It made me feel a bit better about myself, but I've also got a long way to go.
 
Quite amazing to think that I planned 16 weeks which seems forever, but by the end of next week 4 will have gone by and I'll be down to 12 weeks which is my usual cutting time.

Before and after cutting pics

Brittas's Journal

Do you just mix tuna and cottage cheese together m8 never heard of that before is it nice.
 
My diet ends 13 weeks on sat so will be watching your diet close for tips