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RE: Mikey's big fat gain - Sep. 2 2005 19:22:50
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Mecpike
Posts: 672
Joined: Apr. 5 2005
From: Milton Keynes
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Back and Biceps today 2/9
Chin ups - BW - Did all 5 sets perfectly  
Pull ups - BW - Much better this week than last.
Bent Over 1 arm DB rows - 32k
Standing Barbell Curls - 1 @ 25k, next 3 @ 30k and last set at 25k again.
A very good workout, intense and focused - i was on my own! 
_____________________________
Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
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RE: Mikey's big fat gain - Sep. 4 2005 23:02:17
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Mecpike
Posts: 672
Joined: Apr. 5 2005
From: Milton Keynes
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GGGRR!!!! 
Some yob decided to torch the car i was about to buy off of my 'in-laws' last night, torched their other runabout too, f8cking tos*ing little ****es.
Had some extra aggression for today's workout, funnily enough.
Shoulders/traps - 4/9
Seated military DB press - 18k - did the fourth set with 20's - maybe next week for all sets
Shrugs - 34k
Rear lateral raises - 9k
_____________________________
Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal
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RE: Mikey's big fat gain - Sep. 6 2005 23:28:42
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Mecpike
Posts: 672
Joined: Apr. 5 2005
From: Milton Keynes
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Cehst and triceps today boyo.
Incline Bench - 50k strengths back on the up, cant wait to get back to form.
Dips - BW + 12k
Flyes - 16k
O/H tricep DB ext - 18k
_____________________________
Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal
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RE: Mikey's big fat gain - Sep. 8 2005 13:42:30
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Mecpike
Posts: 672
Joined: Apr. 5 2005
From: Milton Keynes
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Ok, i'm starting to think about my cut quite a bit and as i'm starting it on the 1st October, i'm getting a bit excited, not to mention feeling rather large at the moment. Some days i feel skinny, others i feel hefty - i'm not having many 'size happy' days.
Points i need to address with my physique.
Pecs. I've got decent pec size, its just shape, they're not very defined, on the lower pec or upper. at the lower there's not much of a 'line' seperating my abs/rib region and the start of my pec. Also, my upper pec, there's a bit of a 'dip' below my collarbone towards the center of the upper pec. does that make sense? A minor cratopr if u like? So they are one area i need to work on.
Triceps - these had grown very well but seem to have stagnated recently, not sure of how to progress with them, but will do plenty of research.
Traps - again, i'd like more definition here, they've grown, but not enough.
All of these will be workable next year, possibly in even December. I'm going to Miami on Xmas day, and won't be back til early january (lucky me) i just have to exercise whilst i'm away. When i last went on holiday i lost a load of strength for not exercising at all for two weeks (going onto a month due to lazyness). Still havent caught up. No size lost though, phew.
I guess that the above goals may change once i've cut down, as i may 'reveal' the definition i dont think i have. As this is will be my first cut i'm not sure of what will happen. Suffice to say i want to limit muscle loss and maximise fat loss.
Lastly, i'm hesitant to keep my current routine, as its a mass routine and i'm not sure whether tio kepp doing it on a cut as i may be pushing in two directions? HHHmmmm 
My current weight is 13st 10. Hopefully i'll be 14st before i start my cut, and want to get down to 13st 4 and hopefully be 8%. I guess that i'm about 12% now.
_____________________________
Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal
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RE: Mikey's big fat gain - Sep. 8 2005 23:16:55
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Mecpike
Posts: 672
Joined: Apr. 5 2005
From: Milton Keynes
Status: offline
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Legs and abs today
Squats - 80k
Calf press - 150k
Stiff legged deads - 60k
Abs - various - low and behold - had a happy day looking int he mirror!!!
_____________________________
Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal
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RE: Mikey's big fat gain - Sep. 11 2005 22:50:25
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Mecpike
Posts: 672
Joined: Apr. 5 2005
From: Milton Keynes
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I went out and got absolutely hammered on friday night, twas a great night, but felt awful yesterday - worst hangover ever, and i've never felt sick with a hangover, but i did yesterday - apparently that gets worse as you get older - yay!
So i didn't get to the gym yesterday - did a workout and a half today - do shoulders tomorrow.
Pullups - BW
Chin's - BW - found these hard
Bicep barbell curls - 30k - gonna try 35 next week
One arm DB pulls/bent over rows - 32k
Shrugs - 34k
didn't eat too much yesterday so i guess that explains my lack of energy today..............
_____________________________
Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal
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|
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RE: Mikey's big fat gain - Sep. 12 2005 11:04:13
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Mecpike
Posts: 672
Joined: Apr. 5 2005
From: Milton Keynes
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oh and...............13st 12 on the scales last night
_____________________________
Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal
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|
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RE: Mikey's big fat gain - Sep. 12 2005 21:28:35
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S_T_E_F
Posts: 6923
Joined: Apr. 28 2004
From: Ilford,Essex,United Kingdom
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Good luck wiv the cut buddy....keep your protein solid and manipulate yours carbs whilst incorperating essential fats...thats what works for me....i also have lower pec/torso seperation issues but once you get low enough youll see it ...in fact you look bigger with more defanition even though your lighter, its a strange thing.
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RE: Mikey's big fat gain - Sep. 12 2005 23:23:19
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Mecpike
Posts: 672
Joined: Apr. 5 2005
From: Milton Keynes
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I will do buddy, may call on you for some advice on this carb cycling business, havent got a clue personally, being my first cut and all.
Triceps and chest today.
Bench - 52.5k -
Dips - BW + 10k
O/H tricep DB extension
Incline Flyes - 16k - gone down a notch to correct form
I started to try and do my catch up for missing shoudlers on the weekend, but i had an insane pain in the top of my delt on the first set doing DB military press, on my rigth arm,. I gve up, it really hurt, i've pulled a muscle once in the time i've been lifting, and it was painful, but this was really sharp! One week without working my shoulders won't hurt............get it. hehe.
_____________________________
Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal
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RE: Mikey's big fat gain - New goals 09/08/05 - Sep. 15 2005 15:31:38
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Mecpike
Posts: 672
Joined: Apr. 5 2005
From: Milton Keynes
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Legs day today.
My hams are feeling a bit sore for some reason, so i dropped SLDL's this week.
Squats - 80k
Calf Press - 150k
Abs - Various
Hopped on the scales at the gym after my workout. 88.53 kilos. which i workout to be just over 195lbs so i'm very nearly almost their, i want to be 14stone before the end of the mnth, when i start my cut.
_____________________________
Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal
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RE: Mikey's big fat gain - Sep. 17 2005 11:57:45
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Mecpike
Posts: 672
Joined: Apr. 5 2005
From: Milton Keynes
Status: offline
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Back and Biceps today
A very good workout, i seem to get on better when i'm onmy own, so i tend to enjoy fridays!
Chinups - BW
Pullups - BW I found these easier this week, still ned two consecutive 'easy' weeks before i'll add weight
One arm DB bent over pulls - 34k
Barbell Curls - 35k x 1 set - 30 the rest.
_____________________________
Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal
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|
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RE: Mikey's big fat gain - Sep. 18 2005 17:11:07
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Mecpike
Posts: 672
Joined: Apr. 5 2005
From: Milton Keynes
Status: offline
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shoulders and traps - and working off a hangover!
Military DB press - 18k - shoulders stuill had a bit of a twinge from last week, but i could work without it bothering me too much.
Shrugs DB - 34k
Rear Lateral DB Raises - 10k
_____________________________
Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal
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RE: Mikey's big fat gain - Sep. 21 2005 9:49:39
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Mecpike
Posts: 672
Joined: Apr. 5 2005
From: Milton Keynes
Status: offline
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Chest & Triceps. 20/09/05
Forgot my kit yesterday, i'm such a tit!
so played catch up today, but i was alone, so it had its upside.
DB incline bench - 26k
Dips - BW + 10k
Flyes - 15k - concentrating on better form
O/H tricep extension - 20k
Got a cold today, sneezing and radioactive looking snot - nice! 
On a happier note - tipped the scales at 14st 1.6 as i left the gym
< Message edited by Mecpike -- Sep. 21 2005 9:54:59 >
_____________________________
Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal
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|
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RE: Mikey's big fat gain - Sep. 21 2005 9:53:45
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Mecpike
Posts: 672
Joined: Apr. 5 2005
From: Milton Keynes
Status: offline
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I'm debating bringing my cut forward and starting it on Monday, i'm a bit sick of being so flat and though i havent much of a belly, i want rid. Gonna hav a read of Toxic's new cutting guide and decide later today. Wish me luck!
_____________________________
Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal
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|
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RE: Mikey's big fat gain - Sep. 21 2005 18:16:37
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Mecpike
Posts: 672
Joined: Apr. 5 2005
From: Milton Keynes
Status: offline
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I've devised the following plan, start monday
7.15 - Whey in Water
9.00 - Low fat yoghurt and Apple or Mutligrain Cereal with skimmed milk
11.00 - Sandwich W/meal bread (meat/fish and salad) No Spread or Dressing
13.00 - Wholemeal Pasta with Chicken/Turkey or Meat/Fish with Salad
15.00 - Sandwich W/meal bread (meat/fish and salad) No Spread or Dressing
17.00 - Banana/Fruit
17.45 - Train
19.00 - Two Chicken/Turkey/Salmon/Trout Breasts/steaks/Fillets with Veg, small serving of Rice or w/meal pasta. Possibly potatoes.
21.15 - MRP
22.30 - Whey in Skimmed Milk
this is my initial cutting diet, i will stick to this as rigidly as i can for the first two weeks, evaluate my losses and start to do AM cardio 3 times a week for two weeks. Week 4 onwards i will reduce my carb intake slightly and go to 5 cardio sessions a week, again for two weeks. For the final two weeks i intend to hit the gym EVERY morning for cardio keeping my cals the same if i can, as i know i'll struggle with energy. Finishing on the 20th November.
I will be changing from my current 5x5 method to 3x6, sticking to the same weights as i am on this week, concentrating on bettering my form. I expect some strength loss and not to gain anything, but i want to try to keep as much lean muscle as possible. Its taken me 16 months to get to 14stone from just over 11 and i'm not losing too much of it!!!!
To overcome hunger (if i need to) i'll be having sugar free jelly and for variety i may use cranberry jelly etc in sandwiches and salads.
This will be my first ever cut and i hope i'll be able to stock to it, allowing one cheat meal per week but not fussing if i have two.
I wont consume one drop of alcohol - or at least i'll try very hard not to! whilst on this cut, if i do i'll use it as my cheat for the week. I'm not really uch of a drinker anyway, only when out for the night.
Wish me luck.
_____________________________
Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal
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|
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RE: Mikey's big fat gain - Sep. 22 2005 12:02:22
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Mecpike
Posts: 672
Joined: Apr. 5 2005
From: Milton Keynes
Status: offline
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I've compiled the below weights that i intend to stick to for each exercise when changing to 3x6 and maintain them through out my cut, i thknk this will also help to gauge any strength loss.
Squats - 80k
Calf press - 150k
Stiff legged deads - 60k
Abs - various, some weighted
Pullups - BW
Chin's - BW
Bicep barbell curls - 30k
One arm DB pulls/bent over rows - 32k
Shrugs - 34k
Bench - 52.5k
Dips - BW + 10k
O/H tricep DB extension - 20k
Incline Flyes - 16k
Rear Lateral DB Raises - 10k
Military DB press - 18k
_____________________________
Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal
| |
|
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RE: Mikey's big fat gain - Sep. 25 2005 22:52:46
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Mecpike
Posts: 672
Joined: Apr. 5 2005
From: Milton Keynes
Status: offline
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Back and Bi's
Chin ups - BW
Pull Ups - BW - again, found these hard.
Bent over DB rows 32k
Barbell Curls - 30k
Traps and Shoulders
Military Press - 30k x1 - 35k x1 - 40k x1 35k x 2 - tried using the barbell for this, hence the different weights
not overly looking forard to starting my cut, but hey - hope i'll like it
_____________________________
Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal
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|
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RE: Mikey's big fat gain - Sep. 26 2005 5:26:16
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S_T_E_F
Posts: 6923
Joined: Apr. 28 2004
From: Ilford,Essex,United Kingdom
Status: offline
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If you have acsess to a darkened spinning room with a good sound system cardio suddenly becomes fun...youll enjoy the defonition once you get the ball rolling
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RE: Mikey's big fat gain - Sep. 26 2005 20:13:28
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Mecpike
Posts: 672
Joined: Apr. 5 2005
From: Milton Keynes
Status: offline
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Cheers stef, i'll be daving spinning for later in the cut me thinks, but i do enjoy it at times.
Incline DB Press - 26k
Dips - BW +10k
Incline Flyes - 15k
O/H Tricep ext - 20k
my shoulder/delt kept playing up again today, infringed on my becnh and flyes, but tried to ignore it. i#m still not sure hwat it is i've doen, may have to go easy on shoulders and delt day for a few weeks?
First day of my cut and going ok, havent had time to notice the difference realy yet though.
_____________________________
Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal
| |
|
|
RE: Mikey's big fat gain - Sep. 28 2005 22:01:57
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Mecpike
Posts: 672
Joined: Apr. 5 2005
From: Milton Keynes
Status: offline
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Third day in and i'm doing rather well..... noticing i'm more hungry, and stickin gto timings for my meals etc.
Legs and Abs today
Squats -80k
Stiff deads - 60k
Calf press - 160k
Abs - Varius - some weighted
still did 5x5 - will adapt to 3x5 next week, workout was hard work,maybe cos of the lower cals, we'll see.
_____________________________
Time + Effort = Results
Start : 11st 1 (155lbs) June '04
Current : 14st 6 (202lbs) Feb '07 18% BF
Goal : 195lbs 8-9%
My Journal
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