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?

I am Ripper... Tearer... Slasher... Gouger. I am the Teeth in the Darkness, the Talons in the Night. Mine is Strength... and Lust... and Power!

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.

I am Ripper... Tearer... Slasher... Gouger. I am the Teeth in the Darkness, the Talons in the Night. Mine is Strength... and Lust... and Power!

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.

I am Ripper... Tearer... Slasher... Gouger. I am the Teeth in the Darkness, the Talons in the Night. Mine is Strength... and Lust... and Power!

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.

I am Ripper... Tearer... Slasher... Gouger. I am the Teeth in the Darkness, the Talons in the Night. Mine is Strength... and Lust... and Power!

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.

I am Ripper... Tearer... Slasher... Gouger. I am the Teeth in the Darkness, the Talons in the Night. Mine is Strength... and Lust... and Power!

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!

LEG day week 10

Dumbell Squats - 3 sets - 10 x 16kg (per db) 8 x 16kg 6 x 16kg
Stifflegged deads - 3 sets 12 x 30kg, 10 x 40kg 8 x 50kg
Leg extensions - 2 sets 10 x 17.5kg 8 x 25kg
Leg curls - 2 sets 10 x 17.5kg 8 x 25kg


STILL!! really struggling with these quad excersizes, my legs bloody kill me during and after this. Still the bad cramping. Is it just normal, or am i jus tight?

Week 11 - 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 62.5kg
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

Hey X,

How are things going my good friend?

Sneaky bit of progression on the Bent rows this week.

I bet you have more in the battries in order to get the other exercises moving up too . I think when you approach your Pull session next week, you should attack it like a man possesed. Do not be afraid to make a leap of faith with some of your exercises from time to time, you may just suprise yourself.  If you fail the lift or fall short by a rep or 2 then so be it.  Know your limits, alot of trainers fall into somewhat of a comfort zone or a familiar pattern. I see this in the gym alot.   Keep safety in mind of course, some exercises like squats etc should only be milked when the correct safety is in place.

Just a little idea for some mental pondering

I am Ripper... Tearer... Slasher... Gouger. I am the Teeth in the Darkness, the Talons in the Night. Mine is Strength... and Lust... and Power!

Lol cheers val. i do try my hardest to approach each session with 100%. I Only just made my deads today, it was a killer. I really do struggle with energy on my early training week. Considering some NOX pump extreme stuff for this week. To try get the edge i have when i train later.

Ill give it 120% next week :)

Hehe, good man!

Just tell the little voice in your head, that little voice which squeels and whines when the sets get tough, to put a sock in it. Lift like every set is your last.

Lifting early on can be a drag. I myself have lifted early on a few occasions and never really got on with it too well. I struggle to get a sentence out first thing never mind any viscious exercise.

I am Ripper... Tearer... Slasher... Gouger. I am the Teeth in the Darkness, the Talons in the Night. Mine is Strength... and Lust... and Power!

Val, i was thinking earlier about my training. Would i benefit from adding a fourth day? Ive seen many routines with four days, and i have plenty of spare time every day to add it in.

If you think its worthwhile, what do you suggest to do lol.

Cheers!

A four day split is fine.

I recommend 3 days for those who are fairly new to the gym game due to keeping it brief and yet to allow good recuperation time etc.

What would you like to do with your 4th day? I currently do a 4 day split like so:

Monday: Pull
Tuesday: Push
Wednesday: Cardio @ home or rest.
Thursday: Legs
Friday: Arms
Saturday: Cardio @ home or rest
Sunday: Cardio @ home or rest

Sometimes I sneak abs in upon Saturday mornings if im feeling energetic.

I am Ripper... Tearer... Slasher... Gouger. I am the Teeth in the Darkness, the Talons in the Night. Mine is Strength... and Lust... and Power!

I have seen many people doing a 4 day split with things like back and arms - chest - shoulders - legs

Or something like that. Is it going to lead me down doing to many isolation excersizes, or would it be worth me spending the extra time?

Not knocking what im doing, cos its great and im doing well from it i feel. i just thought as i have plenty of time before or after work each week i could do more.

Well, ive been suffering with flu like symptoms since monday afternoon, so i had to miss my push day yesterday

So im going to attack it today as im feeling alot better.

I have also just taken a NOX extreme pump drink, (BIG thanks to ultralife for the sample) So i shall see if it makes my workout any better in the morning time. Hopefully it does lol

I must be due some pictures soon, maybe ill get some taken by mrs xhale today at some point. I honestly cannot see any difference still in the mirror tho haha. Not that fussed, because im still gaining strength week on week.

:)

Well, i took on board what you said previously val, i went into the garage with the attitude that i would up my final sets consdierably on all excersizes. Ok i failed on the final bench press, but it gives me something to work to now.

Consdiering im suffering still from the cold/flu symptoms im well well happy. Maybe the NOX had something to do with it (opinion on this at end)

Push Session week 11

Flat barbell bench press - 3 sets - 10 x 45kg  8 x 55kg, 4 x 65kg  (failed on 3rd set)

Incline Barbell bench press - 3 sets - 10 x 37.5kg, 8 x 42.5kg, 6 x 50g  

Flat DB flys - 3 sets - 12 x 15kg, 10 x 16kg 8 x 17.5kg

DB shoulder press - 3 sets - 12 x 15kg, 10 x 16kg, 8 x 17.5kg

Skullcrushers - 4 sets - 12 x 25kg 10x27.5kg 8 x 27.5kg 6 x 32.5kg


I felt absolutly dead before starting the skulls, but we got there.

Ok...

Opinions of the NOX

I took it 45mins before my workout

Taste was ok, not great, but good enough for what it brings. 8/10

Mixed well with a blender bottle 9/10

i dont feel a buzz, but i felt like i was rushing around in the gym, and my workout increased well for an early session. Which considering im suffering with cold/flu symptoms im mega happy with

i felt really alert, but i wouldnt say i was buzzing my tits off

I think i might invest

Im impressed. Fantastic progress over last weeks effort my friend.

It's not always easy to progress but your numbers certainly spoke for themselves this week. You improved on 8 of your 16 sets!

You must have been fired up for the Incline Bench press huh? Really brought that home.

Don't worry about your set of 4 x 65Kg, you will get it for 6 as the weeks progress. The fact that you took on an extra 5Kg and give it a shot is encouraging. Place the body under new and reasonable stress and it will respond.

The NOX will give you a little more focus in the gym and extra pump to your muscles.

What other supps have you tried?

Get those pictures up also

I am Ripper... Tearer... Slasher... Gouger. I am the Teeth in the Darkness, the Talons in the Night. Mine is Strength... and Lust... and Power!

Cheers val! Enjoyed it today.

The only supps i tried i still use, which is phd pharma whey, myprotein malto and dextrose.

I did use thermopure at the start, and also have the fish oil which i cant use its rank lol. Might get some cod liver oil tabs.

I click like a bugger, would i benefit from some of the joint care stuff, is it glucosamine? Mainly shoulders and ankles when i walk btw

Glucosamine + Chondroitin is a good supplement to aid in healthy joints yes. I personally regret not using it at an earlier time within my training career.  For some reason when I take it, I suffer joint issues for the first week or 2 of supplementation. Im unsure why, but it seems to highlight underlying issues.

Luckily I don't pay for them as my Aunt and Brother suffer with ailments which require repeat perscriptions of high strength tablets. I get the odd spare box my way.

Im not sure it will aid with clicking joints though.

On a side note, perhaps you should give Creatine a whirl at some point in time. It will aid with strength and gains in a little mass. Look into it, it is a commonly used supplement within the bodybuilding world and really cheap when purchased from online stores.

I am Ripper... Tearer... Slasher... Gouger. I am the Teeth in the Darkness, the Talons in the Night. Mine is Strength... and Lust... and Power!

Everytime i read or look into creatine, i read its not worth bothering with, as the body already has enough, or something like that :/

Ill have a better look into it :)

Please do, I and many other bodybuilders will tell you that it would have died a death a LONG time ago if it wasn't effective.

You can get it for dirt cheap now also! its worth a shot.

I am Ripper... Tearer... Slasher... Gouger. I am the Teeth in the Darkness, the Talons in the Night. Mine is Strength... and Lust... and Power!

Not that i dont belive u val, but if you have any links or further info you could point me towards, id love to see. (mainly so i can tell my mate who also says its pointless to STFU lol)

Article 1

Article 2

Just a couple here.

You are looking at £11-15 for a 500g tub online. This will last a LONG time as a typical dose is 5g per day Post workout.

I would cycle it and ensure you drink plenty more fluid whilst you are on.l

I am Ripper... Tearer... Slasher... Gouger. I am the Teeth in the Darkness, the Talons in the Night. Mine is Strength... and Lust... and Power!

Legs Day - Week 11

Dumbell Squats - 3 sets - 10 x 17.5kg (per db) 8 x 17.5kg 6 x 17.5kg
Stifflegged deads - 3 sets 12 x 40kg, 10 x 50kg 8 x 55kg
Leg extensions - 2 sets 10 x 20kg 8 x 25kg
Leg curls - 2 sets 10 x 20kg 8 x 25kg

Slowly started to up the weight for my squats, they seem to not be hurting as much today like usual. So im pretty chuffed, hopefully few more weeks and they will be fine.

BTW val, think ill order some creatine next week and cycle it :)

Well ive finally managed to sort some pics. TBH, im pretty disapointed with the changes visably. Although it doesnt bother me, im gaining well in the gym still.
 

Good stuff man. Just keep upping that weight and trying to always take it to another level. Keep your eating in order too and over time your body will just start to take shape more and more. Ignore taking pictures and weighing yourself..Just lift heavy and make sure the numbers are going up and have a look in the mirror every now and again...

Good luck!

Hello my friend, I see you're back again.