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

Re:Xhale2007's cutting journal - New pics added - 29/11/09 (xhale2007)

Wed, 17 Feb 2010 23:03:29 GMT

Appologises for the lack of updates, been so busy, not had the time, training has been missed a couple of times, but the rest i just havent uploaded.

Will start uploading them again from monday now :)

Re:Xhale2007's cutting journal - New pics added - 29/11/09 (xhale2007)

Fri, 05 Feb 2010 21:35:52 GMT

Evening buddy.

Things are going ok. Not sure if im changing shape, as i still havent taken any pics, and its hard to compare when u see yourself daily. Maybe get some sorted over the weekend.

Diets been pretty poor tbh. Been having sweet things at least once or twice a day minimum, and not eating at right times/skipping meals etc. All meals have been good though, just crap inbetween.

Ordered some MP true whey as its on offer, and some creatine, going to start a cycle of that as of day it arrives. Planning on shopping sunday, so i can get the items i need to get my diet back to top notch.

Really want to start cutting this fat now. I think if i stick at this running, and get diet in order, it will go pretty soon. Want some kind of visible abs for summer, but may be a bit of a large target!

Re:Xhale2007's cutting journal - New pics added - 29/11/09 (Valhalla)

Fri, 05 Feb 2010 09:50:04 GMT

The cardio will do you good my friend.

Hows things?

Re:Xhale2007's cutting journal - New pics added - 29/11/09 (xhale2007)

Fri, 05 Feb 2010 09:16:56 GMT

Cardio:

Same old beach run - in 30mins exactly again, which was good as we were in agony from all the running. Shins are destroyed, calfs are wrecked.

:)

Re:Xhale2007's cutting journal - New pics added - 29/11/09 (xhale2007)

Wed, 03 Feb 2010 10:21:44 GMT

Week 3 - Session 2

Wide Grip Chins - 3 sets - 5 - 4 - 4
Underhand Lat Pulldowns - 3 sets - 60kg x 8 - 60kg x 8 - 60kg x 8
Close Grip Seated row - 2 sets (8-10 reps) 55kg x 10, 55kg x 10

Dumbell curls - 3 sets (6-8 reps) 15kg x 8 - 15kg x 6 - 15kg x

Had to quit on 3rd set of curls. seems to have pulled my lower back some how. Maybe doing to much weight on the curls? seemed to feel a niggle as i lifted last few reps of 1st set of them.

****e

Re:Xhale2007's cutting journal - New pics added - 29/11/09 (xhale2007)

Tue, 02 Feb 2010 12:04:46 GMT

Cardio:

Same run as last time (3.6km) same route along the beach. Managed to cut our time considerably.

Last session 50mins...

This session 30mins 8 secs

Which was quite a suprise, we was far less out of breath during the run etc, hopefuly this keeps building so we can run the same route without stopping.

Re:Xhale2007's cutting journal - New pics added - 29/11/09 (xhale2007)

Mon, 01 Feb 2010 10:32:47 GMT

Week 3 - Session 1

Chest and Triceps

Incline BB Bench press - 3 sets - 50kg x 10, 55kg x 8, 57.5kg x 6
DB Bench press - 3 sets 22.5kg x 9, 22.5kg x 10, 22.5kg x 10
Incline DB flys - 2 sets - 8.5kg x 10, 8.5kg x 10

Close Grip Bench press - 3 sets - 40kg x 10, 45kg x 10, 47.5kg x 8
Tricep Cable Pressdown - 2 sets - 25kg x 10, 25kg x 10

Followed up with 5mins of fast skipping

Re:Xhale2007's cutting journal - New pics added - 29/11/09 (xhale2007)

Sun, 31 Jan 2010 21:31:46 GMT

Week 2 - Session 3 - (Sat - 12pm)

Fridays: Legs and Shoulders

Squats - 4 sets (6-8 reps) 20kg x 8 - 30 kg x 8 - 40kg x 8 - Skipped
Stiff Legged Deads - 3 sets (8-10 reps) - 40 x 8 - 40 x 8 - 40 x 8

Military press - 4 sets (6-8 reps) 20kg x 8, 30kg x 8, 35kg x 8, 35 kg x 8
Lateral Raise - 3 sets (8-10 reps) 10kg x 10, 10kg x 10, 10kg x 10.

Had to skip the lunges and calf raises as my quads were killing me and couldnt manage any more leg excersizes.

Cardio - Today (sun)

8Km bike ride - 25mins

Re:Xhale2007's cutting journal - New pics added - 29/11/09 (Valhalla)

Wed, 27 Jan 2010 16:49:07 GMT

Thats cardio laddo, Thats cardio

Re:Xhale2007's cutting journal - New pics added - 29/11/09 (xhale2007)

Wed, 27 Jan 2010 16:23:20 GMT

Week 2 - Session 2

Wide Grip Chins - 3 sets - 4 - 4 - 4
underhand Lat Pulldowns - 3 sets - 55kg x 8 - 60kg x 6 - 60kg x 6
Close Grip Seated row - 2 sets (8-10 reps) 50kg x 10, 55kg x 10

Dumbell curls - 3 sets (6-8 reps) 12.5kg x 6 - 15kg x 7 - 15kg x 7
Cable curls - 2 sets (8-10 reps) 30kg x 4 - 30kg x 6

Re:Xhale2007's cutting journal - New pics added - 29/11/09 (xhale2007)

Tue, 26 Jan 2010 16:47:28 GMT

Well much to my suprise, my mate agreed to the beach run, and tbh, we both ****ing loved it.

Although proved how mega unfit we are. Down on my beach near me, they have groins 200m apart. So we set our sites on running 2, walking 1. We managed this for a total trip of 3.2km

Shockingly this took us 50mins! but we did stop for about 5mins before turning to come back.

But felt really good, really hardwork as well.

Probably wont walk 2mo tho lol

Re:Xhale2007's cutting journal - New pics added - 29/11/09 (xhale2007)

Mon, 25 Jan 2010 17:09:42 GMT

Well what a bad start to a new layout, missed my legs/shoulders session, had way to much stuff on to sort, just didnt get round to getting in the gym.

Anyway enough excuses... WEEK 2 Session 1

Chest and Triceps

Incline BB Bench press - 3 sets - 50kg x 9, 50kg x 8, 50kg x 8
DB Bench press - 3 sets 20kg x 10, 22.5kg x 10, 22.5kg x
Incline DB flys - 2 sets - 8.5kg x 10, 8.5kg x 10

Close Grip Bench press - 3 sets - 37.5kg x 10, 40kg x 10, 42.5kg x 8
Tricep Cable Pressdown - 2 sets - 20kg x 10, 25kg x 8

Small increases in weights, im guessing alot due to workout being later than last week, and also finding my feet on the new excersizes. Still, really enjoyable, and no letting off the pedal this week!

Trying to convince a mate to go for a beach run 2mo afternoon, however i doubt he will do it lol. And there no chance of me embarrassing myself doing it lol

Re:Xhale2007's cutting journal - New pics added - 29/11/09 (Valhalla)

Wed, 20 Jan 2010 11:22:37 GMT

On fire? Let them burn !

Dont worry about your statistic. Yo be frank, my arms are only a tad bigger than yours. My calves are the same size. See the numbers as only that, use them as another tool in the box in guaging change.

Bodybuilding is all smoke and mirrors. I know guys with bigger arms than me who say mine are bigger. Its not the case, its the fact I have a more peaked shape, hold less bodyfat around my arms and have small elbow joints and wrists.

As I say, smoke and mirrors.

Im sure when im lean this summer, I will get even more comments despite being smaller. It is a strange old game.

Re:Xhale2007's loose some weight and get fit journal - with pics (xhale2007)

Wed, 20 Jan 2010 10:40:31 GMT

Week 1 - Session 2 - Back and Biceps

Wide Grip Chins - 3 sets - 3 - 4 - 4
underhand Lat Pulldowns - 3 sets - 45kg x 8 - 50kg x 8 - 55kg x 7
Close Grip Seated row - 2 sets (8-10 reps) 40kg x 8, 50kg x 10

Dumbell curls - 3 sets (6-8 reps) 15kg x 6 - 12.5kg x 8 - 12.5kg x 8
Cable curls - 2 sets (8-10 reps) 30kg x 6 - 27.5kg x 8

Another really good workout. My upper back feels on fire, as do my biceps, never ached this much before, guess i wasnt being man enough before lol

Re:Xhale2007's loose some weight and get fit journal - with pics (xhale2007)

Wed, 20 Jan 2010 10:10:30 GMT

Last recorded Stats (12th NOV)...

Weight: 195lb
BF% (calipers): 16.3%

Upper arm relaxed: 15in
Upper arm: 16in
Forearm: 12in
Chest: 40in
Chest Tensed: 42in
Stomach: 34.5in
Hips: 38in
Thigh: 25in
Calf: 16in

Current Stats

Weight: 195lb
BF% (calipers): 15.4%

Upper arm relaxed: 15in
Upper arm tensed: 16in
Forearm: 12.5in
Chest: 40in
Chest Tensed: 42in
Stomach: 35in
Hips: 38.5in
Thigh: 24in
Calf: 16in

There a bit dissapointing really lmao

Re:Xhale2007's cutting journal - New pics added - 29/11/09 (xhale2007)

Tue, 19 Jan 2010 09:58:13 GMT

Cardio session

10 mins HIIT cycling
6.86Km
154 cals

30km/h for 30secs, 50+km/h for 30secs

Re:Xhale2007's cutting journal - New pics added - 29/11/09 (xhale2007)

Mon, 18 Jan 2010 21:34:05 GMT

Stupidly, i was so excited to crack on with my new routine, i forgot all about it lol

I will have to get them all in the morning. Planning on some skipping 2mo. gonna try do 20mins or so, if i can manage it. doubtful. Will be 1 min on, 30 secs off or similar

Re:Xhale2007's cutting journal - New pics added - 29/11/09 (Valhalla)

Mon, 18 Jan 2010 14:23:00 GMT

A legend would be a little gratuitous in describing me, I however will settle for superstar! hehe jk..

I was not sure I made the deadline for your workout and you had already put on your spandex and baby oil.

Im glad you enjoyed the training. Enjoyable training is a to be grasped with both hands and ran with.

Did you get your measurements in?

I got a few clocked with the tape yesterday afternoon. I nearly faints at my relaxed navel measurement!

Re:Xhale2007's cutting journal - New pics added - 29/11/09 (xhale2007)

Mon, 18 Jan 2010 11:42:26 GMT

Val you are a legend!

Just had my first session. Lasted about 50mins.

Really really enjoyed it again, and have lots of new found motivation. Its going to take a little while to settle in on what weights for the new excersises etc, but i tried hardest to get close to fail for every set.

Loved using the pulley system, great fun lol

Anyway... WEEK 1 Session 1

Chest and Triceps

Incline BB Bench press - 3 sets - 45kg x 8, 45kg x 8, 50kg x 8
DB Bench press - 3 sets 20kg x 10, 20kg x 10, 20kg x 9
Incline DB flys - 2 sets - 7.5kg x 10, 7.5kg x 10

Close Grip Bench press - 3 sets - 30kg x 10, 35kg x 10, 37.5kg x 8
Tricep Cable Pressdown - 2 sets - 20kg x 10, 20kg x 10

Re:Xhale2007's cutting journal - New pics added - 29/11/09 (Valhalla)

Mon, 18 Jan 2010 10:07:44 GMT

Hi X,

I would be tempted to give a 3 day split a try. 3 days is more than enough for muscle growth and it will allow you to slot in some extra cardio or recover well from your training. By no means final but something like the following will do the trick:

Mondays: Chest and Triceps

Incline Barbell Bench press - 3 sets (6-8 reps)
Dumbell Bench press - 3 sets (8-10 reps)
Incline Dumbell flys - 2 sets (8-10 reps)

Close Grip Bench press - 3 sets (6-8 reps)
Tricep Cable Pressdown - 2 sets (8-10 reps)

Wednesdays: Back and Biceps

Wide Grip Chins - 3 sets ( Get 10? add weight)
underhand Lat Pulldowns - 3 sets (6-8 reps)
Close Grip Seated row - 2 sets (8-10 reps)

Dumbell curls - 3 sets (6-8 reps)
Cable curls - 2 sets (8-10 reps)

Fridays: Legs and Shoulders

Squats - 4 sets (6-8 reps)
Stiff Legged Deads - 3 sets (8-10 reps)
Barbell lunges - 3 sets (8-10 reps)
Barbell calf raises - 3 sets

Military press - 4 sets (6-8 reps)
Lateral Raise - 3 sets (8-10 reps)

By no means means final. Give it a go and we will adjust where needed.

Best of luck.