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Suhari's Cutting Journal

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Suhari
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2003/08/30 13:33:00 (permalink)
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Suhari's Cutting Journal

This is my first ever journal, and my first effort at losing weight. I decided to start it to help my motivation, keep a track of progress and stay honest: if it’s public there’s nowhere to hide, right?

I’ve never been into weights, but have always been into fitness; martial arts and running in the main. Having knackered my Achilles a few months ago, (and not giving it the chance to heal) I ended up with constant pain, and no chance of training. So I decided to give running & hitting people a rest until it was right, and to increase muscle mass in the meantime. I’m 31, was around 12 stone, and pretty lean.

I stared bulking 3 months ago, following the beginners regime, and inspired by the postings on MuscleTalk – I’ve seen some good muscle increases, but probably a little to much fat (due to doing zero cardio). My Achilles is on the mend now, so I want to lose the bodyfat, improve cardio fitness, and then start another round of bulking.

Current stats:

Height – 5 ft 11.5
Weight – 12 st 11.5 lbs
Neck – 15.5 inch (was 14.5)
Chest – 42 inch (was 39)
Bicep – 14 inch (not sure what they were, but they are a lot bigger now!)
Waist – 34 inch (was 32)
Thigh – 22 inch
Calf – 14.5 inch

Not sure what my leg measurements were, but they look even skinnier now – no doubt due to not working them for 4 months.

Bodyfat is 19% (according to Tanita scales – I know these are not too accurate). BF used to range from 13-16% until I started bulking).

My goal is to get down to 10% BF whilst losing the minimum of muscle mass.

I'd welcome any constructive suggestions on anything posted here.
#1

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    Suhari
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    RE: Suhari's Cutting Journal 2003/08/30 13:38:52 (permalink)
    I'm posting this now, but actually started yesterday (Friday 29th) - so this is Fridays activities.

    Decided to go for the first run for 4 months - achilles is well on the mend, having been subjected to physio, icing, stretching etc. Invested in some super high-milage trainers to help protect it.

    Went for slow 10 minute run; nearly died (how did I get so unfit??). Achilles felt fine, rest of me did not.

    #2
    Suhari
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    RE: Suhari's Cutting Journal 2003/08/30 13:53:24 (permalink)
    Chest/Tri day.

    Achilles a little sore first thing; some massage sorted it out pretty quickly - feeling really positive about it.

    Decided to try a homemade ECA for this week; took 20mg eph, 100 caffine to start with. Went to gym 40 minutes later, feeling really bubbly!

    Dumbell Flat Bench
    Started with 20kg (each bell) - rattled out 8 reps no problem (struggled to 7 with this weight last week)
    Went to 22.5. Did 8 (felt easy); 8; 6 (hard!)

    Dips
    Doing these unweighted.
    8 - easy; 8; 6 (30 second rest I did another 3); 5 (30 second rest did another 2)

    Incline Dumbell Fly
    Started with 30 lbs (each bell) did 8 easy (struggled to 7 with these last week).
    Went to 35lbs, did 8, 7, 5

    Skull Crushers
    18kgs. 8; 7; 5 (30 second rest +2) (managed 7,7,5 last week)

    Tricep Cable
    45kgs. 7; 6; 5 (30 second rest +3) (managed 6,6,4 last week).

    Skipped for 3 minutes - achilles fine; lungs not.

    Felt really strong today, and did more weight/reps than ever before. Is this due to the eca? Or the 4 days eating & drinking in Prague I've just done?








    #3
    big pete
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    RE: Suhari's Cutting Journal 2003/08/30 17:04:34 (permalink)
    eca will help focus and drive for the workout

    whats your diet like?
    #4
    Suhari
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    RE: Suhari's Cutting Journal 2003/08/31 11:08:44 (permalink)
    Guess I should post my diet; I'll do todays later on.

    Just back from Gym, having had eca this morning at 8am (20 e, 100 c). Achilles was achy first thing, a few minutes massage sorted it.

    Back/Biceps day
    Although I've been following the beginners programme I changed this workout a fair bit about six weeks ago having read a number of posts on here; comments welcome!

    Deadlift
    Not doing at all until achilles is 100%

    E-Z Curls
    27kgs. 8, 6 (+1 after 30 seconds)
    dropped to 23kgs did 6

    (Last week was 23kgs, 8,6,6)


    Wide Grip Pull Ups
    Doing these instead of lat pull downs. I use an assisted machine; not strong eough to do these at bodyweight yet.

    Assisted by 20kgs: 8, 7, 4 (+2 30 second rest)
    Assisted by 25kgs: 7

    Compares well to last week when I did 8,7,7 assisted by 25kgs

    1 Arm Dumbell Preachers
    15lbs 2 (which pissed me off)
    10 lbs 6, 6, 5

    Annoyed with this - did 8,8,8 at 10lbs last week; for some reason this week was really hard.

    Hammer Curls
    30lbs 5 (dropped to 25 - did 3)
    30lbs 5 (dropped to 25 - did 3)
    30lbs 3 (dropped to 25 - did 4)

    Last week did 8,7,7 at 25lbs

    NB - I think these weights are right... didn't make a note this morning!

    Machine Crunch (50 kgs)- 4x10
    Back extension (10 kgs) - 4x10
    Weighted Crunch (20kgs - biggest single plate gym has) - 4x10

    3 mins skipping; achilles fine, calves got quite tired.
    Tried 3 mins shadow boxing; lateral movement made achilles sore straight away, so stopped.

    A pretty good session, helped by the eca no doubt - I felt a buzz like yesterday. Preachers annoyed me, could have been tired from the extra weight on EZ and pull ups?


    #5
    GoldenArrow
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    RE: Suhari's Cutting Journal 2003/08/31 11:46:48 (permalink)
    you're doing more bicep work than back work...three excercises is lunacy.....i'd keep the hammer curls and drop the rest if i were you.
    #6
    Suhari
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    RE: Suhari's Cutting Journal 2003/08/31 13:16:07 (permalink)
    Probably a bit silly calling it Back/Biceps when I'm not even deadlifting!

    Thanks for your comment, though I'm curious why 3 sets on biceps is too many? I find it hard on the biceps, but don't suffer any pain or soreness in the days after. Beginners regime suggests:

    Deadlift
    Seated Rows
    Lat Pulldowns
    EZ Curls
    Preachers
    21s

    I've replaced the 21s with Hammers - a one for one swap, and the pulldowns/rows with pull ups, which I find harder, but somehow less of a strain.

    Given that I'm not deadlifting, though hope to start in a couple of weeks, am I doing to little on my back? - could you suggest an alternative to this workout?
    #7
    DerMalePhonkMann
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    RE: Suhari's Cutting Journal 2003/08/31 14:54:50 (permalink)
    quote:
    Thanks for your comment, though I'm curious why 3 sets on biceps is too many? I find it hard on the biceps, but don't suffer any pain or soreness in the days after.

    Just because a muscle is sore doesn't mean your not overtraining it. I hardly ever get DOMS in my biceps anymore.

    With the routine above, I'd swap seated rows for barbell rows and lat pulldowns for chins (which I see your doing already).

    I'd definately do no more than 2 exercises (6 sets) for biceps. Curls and hammer curls is plenty. You could do some hyperextensions for your lower back until you can deadlift I guess. I'd try:

    Barbell Row
    Chins
    Hyperextension
    Barbell Curl (straight bar if you can)
    Hammer Curl
    #8
    Suhari
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    RE: Suhari's Cutting Journal 2003/09/01 19:54:01 (permalink)
    Thanks for the suggestions on back/bicep workout – I’ll do the new routine from now on.

    I feel I’m struggling with my diet. When I was looking to put in muscle I basically tried to eat more (I’ve a small appetite), avoid too much fat, and shovel protein down my neck. I generally managed 5/6 meals a day.

    I guess that now I’m looking to lose fat I should just reduce calories a little? Any simple dos & don’t you can offer to guide me?

    Anyway thought I’d better post my diet for your comments, this was Sunday:

    0800 – eca (20e 100c); whey in water

    0815 – bowl shredded wheat, skimmed milk

    0900-1000 – Train
    Post training – large glass fruit juice, whey in water (1/2 hour later)

    1115 – Big portion of Aloo Gobi (curried potatos mixed with Cauliflower), couple of large, low fat chicken breasts (oven baked)

    1330 – Rest of chicken (2 breasts); whey in water; eca (20e 100c)

    1700 – Roast Ham (lean cut all visible fat removed), loads of boiled veg, 1 roast spud

    1900 – yoghurt, chunk of ham

    2200 – Whey in water, cup warm milk
    #9
    Suhari
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    RE: Suhari's Cutting Journal 2003/09/01 19:59:20 (permalink)
    Monday…..
    Today was crap, I had no energy at all come about 3pm. Spent the day in and out of meetings and on the train. Don’t think I ate enough, or in fact the right kind of stuff.

    0645 - eca (20e 100c); whey in water

    0700 - bowl shredded wheat, skimmed milk

    1030 – pint milk, large homemade protein bar (BigFella’s recipe, and damn nice too)

    1300 – Chicken salad roll (loads of lean chicken) brown bread, apple. Second eca

    1530 – Large fruit smoothie and large protein bar (did not go well together...)

    1800 – Train (see below)
    Post training – fruit juice, whey in water

    1930 – salad, with lots of leftover roast ham, a boiled egg, and a few oven chips nicked from the girlfriend

    I’ve drunk around 2 litres of water throughout the day

    Will have another whey, maybe a banana and some milk before bed.

    Training – Cardio/Rest Day
    Was not up for running today: it was hard to get out; little energy or motivation. Planned on doing 14 minutes slow run, felt better once I was out there, ended up doing 2 miles (took about 18 minutes).

    Achilles was fine, no problems at all. Thighs and lungs were on fire after 12 minutes; headache, and gasping when I finished.

    Glad I went out, but I’m stunned how unfit I am now.
    #10
    Suhari
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    RE: Suhari's Cutting Journal 2003/09/02 20:49:07 (permalink)
    Traps/Delts Day!

    Achilles was fine this morning, just ever-so-slightly stiff. Calves and thighs were knackered though.

    Don't think I ate enough today, but haven't got time to note it down now.

    Training was good:

    Delts/traps

    Seated Dumbell military press
    35lbs per bell; did 8, 7, 7

    Lateral dumbell raises
    10lbs each; did 8, 8, 6 (+2 after 30 seconds). I'l increase weight next week.

    Dumbell Front Raise10lbs, did 7, 6, 4 (+2 after 30 secs)
    Was using smaller wright until today, so very happy with that.

    Dumbell shrugs
    27.5kgs each. Did 8, 6, 6, 4
    As usual it was my grip that gave out first on these (I find this whole workout tough on the forearms). But this is an increase on last week, so that's positive.

    Beefcake Shrugs
    85kgs. 8, 8, 8.
    I think I need to look at my form on these - I seem to have progressed really quickly on the weights I'm using, and don't find these too much of a challenge.

    Decent workout - feelig really positive. The eca is not giving me the buzz it was when I started on Saturday, so from tomorrow will go for the 3 per day instead of 2.
    #11
    Suhari
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    RE: Suhari's Cutting Journal 2003/09/06 20:44:53 (permalink)
    Not trained or run since Wednesday - achilles has been fine, but both calves have been really sore from the running (actually the tendons on the outside of the calf). So I missed my leg workout, and Fridays run.

    Weighed this morning at 11st 10.5; 18% BF, so slight reduction in the first week.

    Gym - Chest/Tri day.

    Dumbell Flat Bench
    22.5kgs (each bell), did 8 (fairly easy)
    Went to 25kgs, did 4 (damn hard too!)
    Went back to 22.5, did 6,6,4

    Dips
    Unweighted; 8, 6 (+2 ater 30 secs), 5 (+2)

    Incline Dumbell Fly
    35lbs, did 7, 6, 6 - felt harder than last week.

    Skull Crushers
    18kgs. 8; 8; 6

    Tricep Cable
    45kgs. 8; 6; 5

    Did 3 minutes skipping - no probs with achilles. Tried some shadow boxing - still a little sore on sideways movement.


    #12
    Suhari
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    RE: Suhari's Cutting Journal 2003/09/10 15:13:37 (permalink)
    A couple of days without recording my journal; hope I can remeber what I did!

    Sunday was Back/Bicep day, trying out the routine suggested by DerMalePhonkMan.

    Barbell Row
    I struggled a bit with this; just couldn't get comfortable, so did some seated rows instead. Didn't record weight.

    Chins
    Found these really hard today, probably from doing the rows first:
    Assisted by 20kgs: 7, 6 (+2), 4 (+2)
    So not as good as last week, though I felt I worked harder for what I managed.

    Hyperextension
    Did with 15kg weight; 10, 10, 10, 8. Enjoyed these with a bigger weight than last week.

    Barbell Curl - Straight Bar
    18kgs; did 8 no probs
    23 kgs; did 6 (+2), 6. These felt good - different to the E-Zs.

    Hammer Curl
    30lbs 6 (dropped to 25 - did 4)
    30lbs 5 (dropped to 25 - did 3)
    30lbs 4 (dropped to 25 - did 3)

    Machine crunch, 55kgs - did 4x10
    Weighted crunch, 35kgs - 4x10. Hard to do this with two plates at once!

    Enjoyed this; strangley it felt like I did more with my biceps, even though it was less exercises than I have been doing.
    #13
    Suhari
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    RE: Suhari's Cutting Journal 2003/09/10 15:17:49 (permalink)
    Monday was rest/Cardio.

    Since achilles has been fine I decided to do some sprinting to try and get my lungs working again.

    Ran half lengths of footbal pitch (sprint) and jog back to start.

    Did set of 3 sprints, getting faster each time - hard; had couple minutes rest.
    Did set of 5 at max speed. Very hard on the lungs. 2 min rest.
    Did set of 3.

    This was really hard on the lungs; achilles was no problem, but I went light-headed, felt sick and really struggled towards the end.
    #14
    Suhari
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    RE: Suhari's Cutting Journal 2003/09/10 15:35:43 (permalink)
    Tuesday - Delt/Traps

    Achilles a little sore after yesterday, nothing major.

    Seated Dumbell military press
    20lbs per bell; did 8, 6, 5. These felt really good today.

    Lateral dumbell raises
    15lbs each; did 7, 7, 5 (+2 after 30 seconds).

    Dumbell Front Raise
    10lbs, did 8, 8, 8. Will go up a weight next week.

    Dumbell shrugs
    27.5kgs each. Did 8, 8, 8, 8
    Felt good - my grip is definitely getting stronger too.

    Beefcake Shrugs
    80kgs. 8, 8, 8.
    Changed grip on these - I was hitting my lats instead of delts. (!).

    A really good workout today; loads of energy, and seemed to get more pumped up than usual.

    Feel as though I've lost some body fat too: trousers not as tight as they were.
    #15
    Suhari
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    RE: Suhari's Cutting Journal 2003/09/11 16:14:07 (permalink)
    Wednesday was legs...

    Because of the achilles I have not been doing anything on my legs before today. I treated it as almost a benchmarking session, to see what weights to aim for next week.

    Squats
    Did 4 sets, increasing weight, culminating at 80kgs.

    Leg Extension
    Ended up doing a set of 6 at 30kgs.

    Hamstring Curl
    Last set was at 30kgs.

    Calf Raises
    Doing these one leg at a time, with a weight in my hand: 40lbs. Stangely my right leg (which was the one with injury) felt stronger.

    This was hard work, legs were aching by the time I'd finished. Today they're sore, but no pain in achilles.
    #16
    Suhari
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    RE: Suhari's Cutting Journal 2003/09/13 18:17:01 (permalink)
    Friday was Chest/Tris.

    Normally do this on a Saturday, but would not be able to get to the gym this Sat.

    Dumbell Flat Bench
    22.5kgs. 8, 8, 6, 4. Felt good - weight increase on last week.

    Dips
    Made a big effort to dip slower and deeper than I have been: made these about 50 times harder!
    5 (+2 after 30 secs); 5; 4; 3. Enjoyed doing them this way, though numbers not as good. Felt it more though.

    Incline Dumbell Fly
    35lbs, did 8, 8, 6, 5. Really pushed these today; got am amazing pump to the chest.

    Skull Crushers
    18kgs. 8
    Went to 20.2kgs. 7,6, got cramp/pain on right palm so stopped.

    Tricep Cable
    Confused me these did: did 45kgs last week. (or so I thought).
    Used different machine (next to my usual one) - look to be identifcal machines. Couldn't even move the 45 weight; had to use 30. I'd guess one machine is in lbs, one in kgs?!! (no markings on weights) Anyway, did 8, 8, 8 on machine. Went to original one, and could do a set at 45.

    So I guess I've been doing 45lbs for the last few weeks?

    Good workout, with a great pump and 'worked out' feel after.
    #17
    Suhari
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    RE: Suhari's Cutting Journal 2003/09/13 18:19:43 (permalink)
    Saturday - not happy.

    Weighed in this morning at 12 st 11.5 and 19%BF, so back where started. The mirror tells me I have lost some fat though.

    Did 2 mile run, very hard: I need to ramp up my cardio in a big way. Thinking of doing 1 week solid cardio instead of weights.
    #18
    Suhari
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    RE: Suhari's Cutting Journal 2003/09/14 19:42:21 (permalink)
    Decided on cardio today instead of weights, so did some sprinting at the park.

    As last time: sprint half length of footie pitch, jog back.

    Did set of 3 sprints then 2 min rest.
    Set of 5.
    Set of 4 (4th one nearly killed me).
    Set of 3 to finish.

    This was hard, but I felt far better than yesterday - less leg-weary, and generally fitter and sharper.

    #19
    Suhari
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    RE: Suhari's Cutting Journal 2003/09/18 21:57:26 (permalink)
    This was Wednesday....

    My routine is screwed up this week because of some excessively long days at work.... not able to get to the gym.

    Achilles has been sore again, I'd guess because I ran 2 days on the trot. So I'm not going to push too hard on improving the cardio for a while, I'll just take it easy and build up slow. Haven't run since Sunday 'cause of the soreness.

    I suppose that means I'm no longer cutting? Doesn't seem much point trying if I'm not really pushing the running. Okay, so cutting is on hold for a few weeks, until I've built up the cardio, without wrecking my achilles again...


    So today was Back/Bi.


    Seated Row
    Doing these instead of barbell row for the moment.
    75 kgs, did 8, 8, 6, 5.

    Chins
    Did at 20kgs assisted.
    Managed: 7, 6 (+2), 4 (+2), 4.

    Hyperextension
    Did with 15kg weight; 4x10

    Barbell Curl - Straight Bar
    23 kgs; did 7, 6 (+2), 6.

    Hammer Curl
    35lbs 8, 6, 5.

    Machine crunch, 55kgs - did 4x10
    Weighted crunch, 35kgs - 4x10. Hard to do this with two plates at once!

    Started off really hard to day - no energy. After the chins I got into it, felt pretty good. Hope to start seeing gains improve - starting to eat more now!

    #20
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