titch84 Off Season journal

going to make a few changes to my diet think i did it last time on my preap going to have chicken instead of the tuna i love chicken find tuna abit of a chore to eat it sometimes i dont mind it but been having it since sept i will chuck it back in when i feel like it . was going to have a steady leg session but legs was going to hurt anyway so went for it.

wanted to squat but it was busy so did hack squat

30kg 15reps
60kg 15reps
90kg 15reps
120kg 8reps quads cramping already

leg press

175lbs 15reps
225lbs 15reps
320lbs 15reps
365lbs 12reps

ham curl

120lbs 15reps
150lbs 12reps
180lbs 10reps
190lbs 10reps

leg curl

105lbs 15reps
150lbs 12reps
180lbs 10reps

seated calf rasises 3sets of 15reps squezze at the top.

ham/glute curl

30lbs 15reps
40lbs 15reps
50lbs 15reps
60lbs 15reps

did my morning cardio this morning in the cold  took a little longer 50mins had shin splints and it was slippy.
weighed myself 12st 12lbs 81kg so quite a abit to come off hopefully some muscle gain in my bulk

hey mate, did you see my post on the previous page about cardio?

dazc


hey mate, did you see my post on the previous page about cardio?

yes mate sorry about that sort of cash at the moment but will have a look for a heart monitior, at the moment just doing cardio for fitness and burn alittle fat but i,m not on my cut yet so not that important, do you know the formula to work out the heart rate for fat burning and does any have a heart rate monitior they reckonmend.

will be fine while your on higer cals mate, infact its good, will improve fitness and keep metabolism going strong.  wasnt sure when you were starting your cut, didnt want you killing yourself out on the road on your bike and burning muscle off!

i dont have a HR monitor, all the cardio equipment i use has it built in, but i think you can get om for like 30 quid or about that.

5.55am cardio dragged my arse around the villiage still got shin splints and legs felt heavy after my leg workout.

shoulders traps and bis

db press machine

30kg 15reps
60kg 12reps
90kg 10reps
100kg 6reps

side laterials

10kg 15reps
16kg 12reps
18kg 10reps
18kg 8reps

front bar rasies with neg reps 10secs

20kg 6reps
15kg 8reps
10kg 10reps

barbell shrugs

80kg 10reps
110kg 10reps
130kg 8reps

face pulls superst with behind the neck press

40lbs 15reps
50lbs 15reps 10kg 15reps
80lbs 15reps 10kg 15reps
90lbs 12reps 10kg 15reps

biceps

preacher superst with db curl

15kg 20reps 10kg 10reps
15kg 15reps 10kg 10reps
15kg 12reps 10kg 10reps 

a good burn no rest between sets just a quick pump but strict might try this most weeks after shoulders or back to help improve my bis still do my heavy bicep routine on tuesdays. really enjoying getting back into my diet and training great to have something to train towards.

dazc


will be fine while your on higer cals mate, infact its good, will improve fitness and keep metabolism going strong.  wasnt sure when you were starting your cut, didnt want you killing yourself out on the road on your bike and burning muscle off!

i dont have a HR monitor, all the cardio equipment i use has it built in, but i think you can get om for like 30 quid or about that.

thanks daz, i,m just doing a steady walk, i was doing my cardio at the gym in the afternoon but it seems to work better for me when i do it in the morning plus like to get home after weights get some food down me. i will google the heart rate monitiors later see what i can find.

did some reseach on HR monitors they vary from 30 to 300 hundred pounds just want one that reads my HR for fat burning so if any one has one or can reckonmend 1 that would be great

cardio 50mins walking

to night back

pull ups

bw 12reps
bw 10reps
bw 10reps
bw 10reps

low pulley

135lbs 12reps
180lbs 10reps
210lbs 10reps
255lbs 10reps pb

triple sets
lat pull down / behind the neck lat pulldown/ pulldowns

120lbs 12reps 90lbs 10reps 60lbs 12reps
150lbs 10reps  105lbs 10reps 60lbs 10reps
180lbs 10reps120lbs 10reps 60lbs 10reps

natulluis machince

30kg 12reps
60kg 10reps
70kgs 10reps

bent over rows

50kg 10reps
80kg 10reps
110kg 10reps

not bad session been a busy day

gutted overslept didnt get my cardio in the snow before work have to use the exercise bike to night unless me and my daughter go for a snowball fight lol. try and get up earlier tomorrow and get my cardio done then down the butchers at the local market to get my meat for my diet. looking forward to just chilling out most of the weekend.

I have replied to your PM.  Yes, you can chill out a bit and have some treat meals this far out

Sleeping in happens... Just don't make it a regular occurence lol ;-)

flick161


Sleeping in happens... Just don't make it a regular occurence lol ;-)

i wont i was up 6.30am this morning doing my lap round the village, had a snowball fight with my daughter plus 30mins cardio session on the exercise bike yesterday to make up for my late wake up.

Looking good mate, nice to see you going for it this year.
If you need any help or a chat pop down to the Fitness Station, I'm there most days.

Rob

looking good titch.

How tall are you?
What sort of weight do you expect to come in at for the comp?

Are you going to any BNBF Clubs this year? I don't know which would be your nearest but they're great help :-)

Robberfella


Looking good mate, nice to see you going for it this year.
If you need any help or a chat pop down to the Fitness Station, I'm there most days.

Rob

cheers rob thanks for the support i,ll pm you if i need any help all advice welcome, you doing any shows this year.

westy19


looking good titch.

How tall are you?
What sort of weight do you expect to come in at for the comp?

cheers westy i,m 5ft 6roughly thats why they call me titch plus my twin brother is about 6ft lol
i did the peterborough show about 69kg hopeing to be a close to 70kg as i can.

flick161


Are you going to any BNBF Clubs this year? I don't know which would be your nearest but they're great help :-)

not sure flick work 6days a week and have my little girl at weekends so dont get much time with the daughter and wife but if i can squeeze it in i will i will keep my eye out for them. thanks

diet went well all weekend keeping strict for three weeks then i,m off snowboarding at the end of jan in feb i will finnish my bulk i will cheat once a wwek through feb then it will knuckle down time bring it on.

heavy heavy chest to night

incline db press

warm up 15reps
34kg 15reps
45kg 12reps
50kg 10reps
55kg 8reps

barbell flat

50kg 12reps
80kg 10reps
110kg 8reps
120kg 7reps

upper chest iso press machine

60kg 12reps
90kg 10reps
110kg 8reps
120kg 6reps

fly machine

135lbs 15reps
180lbs 12 reps
225lbs 8reps

seated calf machine

30kg 12reps
45kg 10reps
45kg 10reps
55kg too heavy
47.5kg 8reps

toe press 175lbs 20reps

my training partner was strong today that great as he will be pushing me harder shoulder a little sore and wrists have a bit of a stretch before bed

James


I have replied to your PM.  Yes, you can chill out a bit and have some treat meals this far out

Can you PM me and tell me the same (treat meals).

Top work titch ,100% training feedback .
Keep it going Daz