YB
BannerBanner

Bouncing's Lift big & get trim

Page: 12 > Showing page 1 of 2
Author
BOUNCINGNRG
Senior Member
  • Total Posts : 155
  • Reward points: 11003
  • Joined: 2003/03/19 21:12:40
  • Location: london United Kingdom
  • Status: offline
2015/01/25 12:39:55 (permalink)
0

Bouncing's Lift big & get trim

Hi All,
 
Never done a journey before, Might be a good way to stay focused with my goals.
 
A bit about my, I'm a kiwi lad been in the UK for 13years now, still speak funny and most of the time need a translater
 
I've been training for 4 years now usually hitting the gym between 2-4 times a week.
 
I've stepped it up the 6 month and been training 3-4 times a week, I ve training using the Strongman Cube method, last training cycle i put 20kg onto my deadlift, 15kg onto my strict OP and 20kg onto my Squat.
 
Unfortunatly I got ill in Nov and only got bettwe a few weeks ago, I wasn't able to hit the gym at all, ate terrible, not enough and when i ate it was ****e!!!
 
I lost alot of strength & muscle and replaced it with fat
 
My Stats are
35yrs
220lb
22% BF
5ft10
 
My PRs are
Deadlift - 225kg
OP - 80kg
Squat - 200kg
 
These PRs were all hit with the last Cube training cycle, I'd be really happy if i have kept these at the end of this training cycle.
 
My goals are to keep building strength while loosing fat, I'm aiming to loose 30lb in total at around 1-1.5lb a week. I'm still going to be training on the Cube Method, 4x a week weights and 3-4 times a week cardio (normally 30mins on Stairs).
 
DIET
I've always had a issue with craving and eating what i'm supposed to, i'm really good during the day, I usually fall of the carb wagon when i get home. I used to eat my 5/6 meals a day to my macros but by 10pm I'd have a little pig out and thats been my fatloss downfall in the past.
 
What i have done is allowed macros left over for a 10pm carb feed, I know not ideal to eat carbs that late, but baby steps eh!
 
That my Maintaince should be 2767 cals per day. I'm carb cycling, so on my training days I'm eating
2969 cals
5 meals of 41p 69c 7f 500cal
1 meal of 15p 90c 5f 460cal  (10pm feed)
 
Off days i'm eating
1335 cals
5 meals of 55p 4c 3f
 
Its all really clean eating, except for my night carm meal which is normally toast with peanut butter - wholemeal bread though.
 
So lets see if this whole Journey thing helps me with my goals then :-)
 
#1

24 Replies Related Threads

    MyProtein The Myprotein range not only includes the finest quality bodybuilding staples such as: Whey Protein and Creatine Monohydrate, but are also spearheading the sports nutrition market with innovative products.
    Ox
    Pro-Member
    • Total Posts : 33781
    • Reward points: 7402
    • Joined: 2010/01/30 13:19:07
    • Status: online
    Re: Bouncing's Lift big & get trim 2015/01/25 13:24:58 (permalink)
    0
    Hey mate, welcome to The Progress Journal Section!
     
    Nice lifts you have there mate, sounds like you've been gaining very well, best of luck with it all :)

     
     
    SQUAT 242.5KG-BENCH 192.5KG-DEADLIFT 330KG
     Instagram : deadlift_ox
     
     
    #2
    IconWldn
    Pro-Member
    • Total Posts : 2469
    • Reward points: 5830
    • Joined: 2010/03/02 14:12:41
    • Location: London and Milton Keynes
    • Status: offline
    Re: Bouncing's Lift big & get trim 2015/01/25 13:53:45 (permalink)
    0
    Some solid lifts to be kicking off with mate!!
    #3
    The_Lone_Wolf
    Moderator
    • Total Posts : 15618
    • Reward points: 6653
    • Joined: 2010/12/17 13:40:16
    • Location: South UK
    • Status: offline
    Re: Bouncing's Lift big & get trim 2015/01/26 10:45:00 (permalink)
    0
    Good man starting a journal, I wish you all the best with the quest for glory.
     
    Interesting approach on the food front, with the low cals on rest days. Is that something you did before with success? 

    Bodybuilding Warehouse Rep.
    #4
    BOUNCINGNRG
    Senior Member
    • Total Posts : 155
    • Reward points: 11003
    • Joined: 2003/03/19 21:12:40
    • Location: london United Kingdom
    • Status: offline
    Re: Bouncing's Lift big & get trim 2015/01/26 11:54:39 (permalink)
    0
    Thanks all for the support.

    Wolf - nope never done it before, I was reading up about it, and because my goals are strength while loosing fat having a daily calorie deficit would World against me building strength. So on the training days I'm about 200cals over my maintainer, and the non training days bring so low works out at a weekly deficit of 3500 cals :-)
    #5
    BOUNCINGNRG
    Senior Member
    • Total Posts : 155
    • Reward points: 11003
    • Joined: 2003/03/19 21:12:40
    • Location: london United Kingdom
    • Status: offline
    Re: Bouncing's Lift big & get trim 2015/01/26 12:07:28 (permalink)
    0
    So yesterday was the start of week 4 of my cube training.

    I got to the gym quite late after work - 8pm, I was not feeling it yesterday, but I pushed through, by the time I got to my cardio I felt like 5mins would do, but pushed through to my 30mins - needed angry music yesterday :-)

    This weeks I'd a deload week. I'm keeping away from the big 3 lifts, and working on my assessory exercises, and muscle fatiguing,

    30sec rest between sets, 90 secs between exercises
    Pendlay Row
    5x5
    Set 1 70kg
    Set 2 80kg
    Set 3 80kg
    Set 4 80kg
    Set 5 80kg

    Tbar Row
    3x8
    Set 1 65kg
    Set 2 70kg
    Set 3 72.5kg

    On the lats, I really concentrate on form, squeezing and a ratio of 1-1-3
    Lat pull down
    3x8
    33.5 kg
    33.5 kg
    33.5 kg

    Reverse lat pull down
    3x8
    33.5 kg
    33.5 kg
    33.5 kg

    Straight arm cable push down
    1 drop set to fail
    10 reps 56kg
    10 reps 42kg
    20 reps 30kg

    Wide grip curl 1-1-3 ratio again
    8 reps 30kg
    9 reps 30kg
    8 reps 30kg

    Cardio
    30 mins
    Stair machine
    Level 11
    Hill mode
    135 floors climbed
    471 cals burnt

    Really felt happy with myself at the end for not giving up, wasn't easy that late on a Sunday night, the gym was dead and felt really hard to keep motivated.

    Rest day today.
    #6
    The_Lone_Wolf
    Moderator
    • Total Posts : 15618
    • Reward points: 6653
    • Joined: 2010/12/17 13:40:16
    • Location: South UK
    • Status: offline
    Re: Bouncing's Lift big & get trim 2015/01/26 12:25:03 (permalink)
    0
    Enjoy the rest day mate, you've earned it for sure.
     
    I'll be following with interest, especially on the food side too. 

    Bodybuilding Warehouse Rep.
    #7
    BOUNCINGNRG
    Senior Member
    • Total Posts : 155
    • Reward points: 11003
    • Joined: 2003/03/19 21:12:40
    • Location: london United Kingdom
    • Status: offline
    Re: Bouncing's Lift big & get trim 2015/01/26 12:34:46 (permalink)
    0
    Just a little update,

    I took my measurements this morning,
    219.6 lbs
    BF 19%

    I do have the ****test digital scales, I've been weighing myself every day in the morning at the same time just as I get up, and the scales have been reading between 216-219lbs. I think the bf is on the money, I already am looking different in the mirror and I feel I have put on a little muscle too.

    Hope the trend continues.


    Sent from my iPad using Tapatalk
    #8
    Ox
    Pro-Member
    • Total Posts : 33781
    • Reward points: 7402
    • Joined: 2010/01/30 13:19:07
    • Status: online
    Re: Bouncing's Lift big & get trim 2015/01/26 12:37:34 (permalink)
    0
    Really nice session there mate, be interesting to see how you do on this cube method.

     
     
    SQUAT 242.5KG-BENCH 192.5KG-DEADLIFT 330KG
     Instagram : deadlift_ox
     
     
    #9
    Ox
    Pro-Member
    • Total Posts : 33781
    • Reward points: 7402
    • Joined: 2010/01/30 13:19:07
    • Status: online
    Re: Bouncing's Lift big & get trim 2015/01/26 12:37:39 (permalink)
    0
    Really nice session there mate, be interesting to see how you do on this cube method.

     
     
    SQUAT 242.5KG-BENCH 192.5KG-DEADLIFT 330KG
     Instagram : deadlift_ox
     
     
    #10
    IconWldn
    Pro-Member
    • Total Posts : 2469
    • Reward points: 5830
    • Joined: 2010/03/02 14:12:41
    • Location: London and Milton Keynes
    • Status: offline
    Re: Bouncing's Lift big & get trim 2015/01/26 19:25:40 (permalink)
    0
    Got any good reading on the cube method? I'm not familiar with it.
    #11
    BOUNCINGNRG
    Senior Member
    • Total Posts : 155
    • Reward points: 11003
    • Joined: 2003/03/19 21:12:40
    • Location: london United Kingdom
    • Status: offline
    Re: Bouncing's Lift big & get trim 2015/01/26 20:09:04 (permalink)
    0
    Icon - messages ya.

    Thanks Ox.


    Sent from my iPad using Tapatalk
    #12
    The_Lone_Wolf
    Moderator
    • Total Posts : 15618
    • Reward points: 6653
    • Joined: 2010/12/17 13:40:16
    • Location: South UK
    • Status: offline
    Re: Bouncing's Lift big & get trim 2015/01/27 10:54:58 (permalink)
    0
    IconWldn
    Got any good reading on the cube method? I'm not familiar with it.



    It's designed by Brandon Lilly who is one mean motor scooter! 

    Bodybuilding Warehouse Rep.
    #13
    BOUNCINGNRG
    Senior Member
    • Total Posts : 155
    • Reward points: 11003
    • Joined: 2003/03/19 21:12:40
    • Location: london United Kingdom
    • Status: offline
    Re: 2015/01/27 15:30:47 (permalink)
    0
    Fell of the wagon food wise last night. Had a day off the gym and work, ended up eating a few slices of toast in the evening :-(
    being a 80% protein day I'm Pretty sure this was due to not drinking much water during the day, carb cravings were to much.

    Looking forward to smashing it at the gym tonight. OPress Assessories tonight.
    #14
    IconWldn
    Pro-Member
    • Total Posts : 2469
    • Reward points: 5830
    • Joined: 2010/03/02 14:12:41
    • Location: London and Milton Keynes
    • Status: offline
    Re: 2015/01/27 19:40:21 (permalink)
    0
    Cheers for the messages mate. Glancing it tonight.
    #15
    ANIMAL
    Pro-Member
    • Total Posts : 12859
    • Reward points: 8327
    • Joined: 2009/09/06 10:51:59
    • Location: South
    • Status: offline
    Re: 2015/01/27 19:56:39 (permalink)
    0
    Best of luck mate. I'll follow with interest.

    Your quite similar to me actually.. I'm from the land of the springboks, been here 12 years now and sometimes need a translator too lol. I also have food issues and night time binges were a major part.. Day 27 with no issues so far so going well. I'm also cycling cals now and having less on rest days, hopeful strength will continue to climb and blub will go down! Wish you all the best

    I've got the cube pdf and will run it eventually. Brandon is a monster. He does a very interesting podcast with Chad Wesley smith ( who is also a beast) from juggernaut called strong 360 which is a good listen too.

    Squat 220kg(3) - Bench 200Kg - Deadlift 250kg - Strict Press 130kg - Push Press 140kg
    "Strength is Never a Weakness" 
     
    #16
    BOUNCINGNRG
    Senior Member
    • Total Posts : 155
    • Reward points: 11003
    • Joined: 2003/03/19 21:12:40
    • Location: london United Kingdom
    • Status: offline
    Re: Bouncing's Lift big & get trim 2015/01/27 22:04:29 (permalink)
    0
    Lol Animal., The cals are less forgiving as we're getting older. :-) will check that podcast out for sure. I watch his YouTube channel, it's a good'un.


    Sent from my iPad using Tapatalk
    #17
    BOUNCINGNRG
    Senior Member
    • Total Posts : 155
    • Reward points: 11003
    • Joined: 2003/03/19 21:12:40
    • Location: london United Kingdom
    • Status: offline
    Re: Bouncing's Lift big & get trim 2015/01/27 22:24:57 (permalink)
    0
    Tonight's workout was a beast! I'm going to be hurting tomorrow.
    Just training OP accessory exercises tonight, going for muscle fatigue, high Rex, lower weights, 30sec rest between sets, 2min rest between exercises.

    Exercise 1
    Bench press
    SuperSet 1 drop set
    50kg x15
    40kg x15
    30kg x15
    Pyramid push ups 10reps

    Superset 2
    40kg x15
    Pyramid push ups 10reps

    Superset 3
    40kg x15
    Pyramid push ups 10reps

    Exercise 2
    Superset 1 drop set
    Z Press
    25kg x 15
    15kg x 15
    5kg x 25
    Lat raises 5kg 15reps

    Superset 2
    20kg x15
    Lat raises 5kg 15reps

    Exercise 3
    Incline Bench press
    SuperSet 1 drop set
    42.5kg x15
    32.5kg x15
    22.5kg x15
    Wide grip push ups 10reps

    Superset 2
    30kg x15
    Wide grip push ups 10reps

    Superset 3
    30kg x15
    Wide grip push ups 4reps - not for the lack of trying......lots ;-)

    Exercise 4
    Superset 1
    Resistance band push down(normal grip) 18reps (hold lockout 2sec) (purple band)
    Overhead cable tri extension 15kg 15reps

    Superset 2
    Resistance band push down (hammer grip) 18reps (hold lockout 2sec) (purple band)
    Overhead cable tri extension 15kg 15reps

    Superset 3
    Resistance band push down (normal grip)18reps (hold lockout 2sec) (purple band)
    Overhead cable tri extension 15kg 15reps

    Cardio
    35mins stair machine (hill mode)
    147 floors
    502 cals burnt.

    Feeling good after this workout, loving the fact I've still got 400cals still to eat tonight........... And mostly carbs :-)






    Sent from my iPad using Tapatalk
    #18
    BOUNCINGNRG
    Senior Member
    • Total Posts : 155
    • Reward points: 11003
    • Joined: 2003/03/19 21:12:40
    • Location: london United Kingdom
    • Status: offline
    Re: Bouncing's Lift big & get trim 2015/01/29 08:16:00 (permalink)
    0
    Last night was a de-load leg night..........apparently, certainly didn't feel like it. Well it's again was all big reps and no strength straining. I feel the 1st exercise destroyed me for the rest of the work out.

    Exercise 1.
    Leg press
    80 rep drop set
    300kg X15
    250kg x15
    200kg x15
    150kgx15
    100kg x20

    After this I was stuffed, continued on with a few more.

    Front squat
    1 set
    70kg x 20

    Stiff leg deadlift
    110x12
    110x12

    Single leg curl
    25kg x15
    25kg x15
    25kg x15

    Calf raises
    Superset
    Normal
    45kg x15
    Pigeon toed
    45kg x15
    Close healed
    45kg x15

    The hardest thing was having to walk down the stairs to the changing room.

    The diet was spot one the last couple of days, the only thing is I feel I need to eat more veg.

    Today is a 1300 cal day, 80% protein, I've hot my 2ltr bottle of water with me so should get dehydrated during the day like last time.





    Sent from my iPad using Tapatalk
    #19
    IconWldn
    Pro-Member
    • Total Posts : 2469
    • Reward points: 5830
    • Joined: 2010/03/02 14:12:41
    • Location: London and Milton Keynes
    • Status: offline
    Re: Bouncing's Lift big & get trim 2015/01/29 19:01:39 (permalink)
    0
    Some damn busy sessions there mate!!!

    How's your body coping today??
    #20
    Page: 12 > Showing page 1 of 2
    Jump to:
    ©2018 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited.
    (posting guidelines | privacy | advertise | earnings disclaimer | contact us | supported by)
    © 2018 APG vNext Commercial Version 5.5