Sponsored by: www.myprotein.com - UK's #1 Online Sports Nutrition Brand – Choose from over 1000 lines of the finest quality sports supplements at the lowest prices guaranteed.

Training's going well, might as well start up a journal.....(Pics p1)

Page: 12345.. > >> Showing page 1 of 11
Author
El Gringo
Pro-Member
  • Total Posts : 1297
  • Reward points: 4606
  • Joined: 2009/10/07 03:49:35
  • Status: offline
2011/03/19 19:12:24 (permalink)

Training's going well, might as well start up a journal.....(Pics p1)

I've been back training 5 days a week since January 10th and I've been cutting. I'm going to be a father end of May/start of June, and that has been great for motivation. I didn't take any before pics but these are my stats:
 
Height: 5'10"
Previous Weight: 201lbs (January 1st)
Current Weight: 179lbs (March 19th)
Will take measurements tomorrow morning.
 
I have been doing varying diet using techniques such as Ketosis, Leangains and Carb Cycling all to good effect, but most days have been very low carbs. I have been strict with the diet Monday-Friday and then easier at the weekends, including once every 2 weeks getting drunk (as is the custom here in Mexico)
 
Training has been bodypart splits, something which I have never done. I did 8 weeks with one split, now made a few changes (mainly to bring up my legs) and its now like this:
 
Monday - Quads / Triceps
Tuesday - Back / Calves
Wednesday - Hamstrings / Shoulders
Thursday - Chest / Biceps
Friday - Quads / Traps
 
2 exercises per muscle group, 1st exercise is 4x6 and 2nd i 3x8-12 - all with 45 seconds rest. Takes 30 minutes. Saturdays I normally head to the gym for a little extra training and cardio is thrown in as and when I feel like it.
 
Plan: To lean out a little more, mainly to lose the love handles, and then add some muscle.
 
Here are some pictures taken with no pump, first thing in the morning. Any advice on body parts I need to work on will be greatly appreciated. I know my arms and chest are 2 that badly need work!!
 
Sorry for the poor quality and posing, I used my camera's self timer and I have no idea how to pose!!
 

 

 

 

 

 
My previous max lifts have been:
Deadlift - 240kg
ATG Squat - 160kg
Bench Press - 120kg
#1

206 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.
    Liddy
    Pro-Member
    • Total Posts : 1933
    • Reward points: 4759
    • Joined: 2010/01/10 13:44:11
    • Status: offline
    Re:Training's going well, might as well start up a journal.....(Pics p1) 2011/03/19 19:15:35 (permalink)
    Looking in excellent shape bro!!
    Will be keeping tuned to this journal.
     
    Good luck with your cut.
    #2
    Joeschop
    Pro-Member
    • Total Posts : 2045
    • Reward points: 7311
    • Joined: 2008/11/06 22:12:49
    • Location: Broxburn
    • Status: offline
    Re:Training's going well, might as well start up a journal.....(Pics p1) 2011/03/19 19:41:38 (permalink)
    Legs are looking great bud (all photos are good but your legs really stand out to me) - keep it up bud.
    #3
    El Gringo
    Pro-Member
    • Total Posts : 1297
    • Reward points: 4606
    • Joined: 2009/10/07 03:49:35
    • Status: offline
    Re:Training's going well, might as well start up a journal.....(Pics p1) 2011/03/19 19:49:58 (permalink)
    Thanks guys, really appreciate it. Will be posting up my training sessions.
     
    Did an extra session today, not too heavy, just for a bit of extra work, and because I am going to my wife's grandfathers birthday party this afternoon which will be a huge BBQ of beef, lamb and goat, so want to make sure that I have a good use for the protein.
    Session was fueled by coffee with Splenda an hour before and a big protein shake that I started drinking 15 minutes before and continued throughout the workout. 
     
    Exercises were paired together, went between the 2 with no rest. Nothing anywhere near to failure
    A1- Leg Press - 100x10x8
    A2- Leg Curl - 60x10x8
    B1 - Bench Press - 50x10x8
    B2 - Seated Row - 33x10x8 (2 second pause at contraction)
    C1 - Calf Press - 100x10x8
    C2 - BTN OHP - 20x10x8
    D1 - Curl - 20x10x8
    D2 - Tricep Pushdowns - 10x10x8
    E1 - DB Shrug - 50x10x8 (2 second hold at the top)
    E2 - Leg Raises - BWx10x8
     
    Nice and easy, except for the Shrugs, which were probably a little heavier than I should have gone considering I trained Quads and Traps yesterday.
    Just before I am going out I am going to do some cardio.
     
    Cardio: 20 minutes Skipping
    #4
    El Gringo
    Pro-Member
    • Total Posts : 1297
    • Reward points: 4606
    • Joined: 2009/10/07 03:49:35
    • Status: offline
    Re:Training's going well, might as well start up a journal.....(Pics p1) 2011/03/20 15:41:44 (permalink)
    Monster day of eating yesterday, I pigged out so much I was feeling ill - bad I know but there was so many good things to eat!
     
    Did an extra bit of training in between the eating circuit style, completing 3 sets of 20 for each.
    Push Ups
    Calf Raises
    Tricep Kickback
    DB Curls
    Lunges
    Crunches
    Lateral Raises
    DB Rows
     
    Nice bit of extra volume to use the massive surplus of calories!!
     
    Today I am going to fast until later in the afternoon
    #5
    El Gringo
    Pro-Member
    • Total Posts : 1297
    • Reward points: 4606
    • Joined: 2009/10/07 03:49:35
    • Status: offline
    Re:Training's going well, might as well start up a journal.....(Pics p1) 2011/03/21 01:40:52 (permalink)
    Fasted until 3:30pm then I have eaten a fair bit of crap this afternoon: Tacos, potato, Oreos, cake etc.
     
    Did a circuit for some extra work, but nowhere near failure on anything: 3 sets of 12 reps on each:
    - Reverse Curl
    - Lateral Raise
    - Close Grip Push Up
    - Calf Raise
    - Hammer Curl
    - Rear Delt Raise
    - OH Triceps Extension
    - Front Raises
    - Gripper
    - Neck Flexion
    - Neck Extension
    - Feet Elevated Push Ups
     
    Now just going to relax, maybe will go for a gentle walk tomorrow morning as I have a day off :D
    #6
    iaink
    Moderator
    • Total Posts : 23581
    • Reward points: 10602
    • Joined: 2006/01/03 17:59:15
    • Status: offline
    Re:Training's going well, might as well start up a journal.....(Pics p1) 2011/03/21 08:56:53 (permalink)
    Good luck with the impending sprog.
     
    Mines 6 weeks old now and its great... difficult.. but great :)
    #7
    Northerngal
    Pro-Member
    • Total Posts : 12855
    • Reward points: 3093
    • Joined: 2010/01/26 08:23:41
    • Status: offline
    Re:Training's going well, might as well start up a journal.....(Pics p1) 2011/03/21 09:45:35 (permalink)
    Good luck with your journal...got to agree about the legs, great muscle showing through there...grrr..I mean great...lol...currently trying to get that tear drop one myself...sigh...long job...also, hope the incoming baby does ok, or do I mean outcoming...durrr...oh dear! lame attempt at humour...okay...good luck with everything.....happy training....
    #8
    El Gringo
    Pro-Member
    • Total Posts : 1297
    • Reward points: 4606
    • Joined: 2009/10/07 03:49:35
    • Status: offline
    Re:Training's going well, might as well start up a journal.....(Pics p1) 2011/03/21 15:10:14 (permalink)
    iaink

    Good luck with the impending sprog.

    Mines 6 weeks old now and its great... difficult.. but great :)

    Thanks mate, and congrats for yours!! Is it right that I saw you are moving out the US or is my mind playing tricks on me?
     
    How have you found the baby has affected your training? Much? In anticipation of having less time to train right now I am adjusting my training to acclimatise by doing a lot of lighter circuits with bodyweight and DB exercises and I go to the gym Monday-Friday for like 35 minutes (luckily it's 1 block from my house).
    #9
    El Gringo
    Pro-Member
    • Total Posts : 1297
    • Reward points: 4606
    • Joined: 2009/10/07 03:49:35
    • Status: offline
    Re:Training's going well, might as well start up a journal.....(Pics p1) 2011/03/21 15:12:09 (permalink)
    Northerngal

    Good luck with your journal...got to agree about the legs, great muscle showing through there...grrr..I mean great...lol...currently trying to get that tear drop one myself...sigh...long job...also, hope the incoming baby does ok, or do I mean outcoming...durrr...oh dear! lame attempt at humour...okay...good luck with everything.....happy training....

    Hahaha thanks a lot, I tell you one thing, I'm glad my wife is having the baby not me!!
     
    Thanks for the compliment about my legs, I am blessed with good genetics there, and I am a firm believer in the Leg Extension machine to help with the "teardrop" even though I hate that machine!!
    #10
    El Gringo
    Pro-Member
    • Total Posts : 1297
    • Reward points: 4606
    • Joined: 2009/10/07 03:49:35
    • Status: offline
    Re:Training's going well, might as well start up a journal.....(Pics p1) 2011/03/21 23:24:12 (permalink)
    21/03 - Training - 1 minute rest periods
     
    Front Squat - 82.5x4x6
    Close Grip Bench Press - 75x6/6/5/5
    Walking DB Lunge - 45x20/20/16 (total of both legs)
    OH Triceps Extension Machine - 130x10/10/8
     
    Good session, slight tweak to the diet so I had some carbs before training and feel much better. Now it's getting hotter here, being in Ketosis isn't nice!
     
    Now off to the movies and will eat some popcorn :D
    #11
    cricket_fire
    Pro-Member
    • Total Posts : 9907
    • Reward points: 10953
    • Joined: 2004/10/09 20:56:57
    • Location: Ontario, Canada
    • Status: offline
    Re:Training's going well, might as well start up a journal.....(Pics p1) 2011/03/22 04:38:55 (permalink)
    Good stuff bro best of luck with the cut
     
    Love the first couple days nutrition - oreos, cake, tacos - the diet of champions
    #12
    El Gringo
    Pro-Member
    • Total Posts : 1297
    • Reward points: 4606
    • Joined: 2009/10/07 03:49:35
    • Status: offline
    Re:Training's going well, might as well start up a journal.....(Pics p1) 2011/03/22 19:42:16 (permalink)
    cricket_fire

    Good stuff bro best of luck with the cut

    Love the first couple days nutrition - oreos, cake, tacos - the diet of champions

     
    Haha yeah mate it was a good day! Yesterday was finished off with me and the wife sharing 2 large buckets of popcorn!! Cutting is tough :)
    #13
    cricket_fire
    Pro-Member
    • Total Posts : 9907
    • Reward points: 10953
    • Joined: 2004/10/09 20:56:57
    • Location: Ontario, Canada
    • Status: offline
    Re:Training's going well, might as well start up a journal.....(Pics p1) 2011/03/22 20:24:44 (permalink)
    Few cervesas in there too I hope?
    #14
    cricket_fire
    Pro-Member
    • Total Posts : 9907
    • Reward points: 10953
    • Joined: 2004/10/09 20:56:57
    • Location: Ontario, Canada
    • Status: offline
    Re:Training's going well, might as well start up a journal.....(Pics p1) 2011/03/22 20:25:27 (permalink)
    Drank a whole lot of one called Sol when I was in Mexico... delicious.. even better after 10 or 12 of them aha
    #15
    El Gringo
    Pro-Member
    • Total Posts : 1297
    • Reward points: 4606
    • Joined: 2009/10/07 03:49:35
    • Status: offline
    Re:Training's going well, might as well start up a journal.....(Pics p1) 2011/03/23 00:04:23 (permalink)
    cricket_fire

    Few cervesas in there too I hope?

    Oh yes. 
    Few good ones: Tecate, Dos Equis (XX), Indio, Pacifico, Modelo mmmm I fancy one now!
    #16
    El Gringo
    Pro-Member
    • Total Posts : 1297
    • Reward points: 4606
    • Joined: 2009/10/07 03:49:35
    • Status: offline
    Re:Training's going well, might as well start up a journal.....(Pics p1) 2011/03/23 00:08:09 (permalink)
    22/03 - Training - 1 minute rest periods 
     
    With Back and Calves I always hold in the top position for 2 seconds, as I feel it works them better.
     
    Pull Ups - +10x4x6
    Calf Raises - 100x4x6
    Seated Row - 60x3x10
    Seated Calf Raises - 35x3x10
     
    Good session, threw in a few sets of Bicep Curls and Flyes after just for fun.
    #17
    El Gringo
    Pro-Member
    • Total Posts : 1297
    • Reward points: 4606
    • Joined: 2009/10/07 03:49:35
    • Status: offline
    Re:Training's going well, might as well start up a journal.....(Pics p1) 2011/03/23 17:21:36 (permalink)
    23/03 - Extra Training
     
    Finished a work course early, so will hit the gym for my regular session at 5:30pm so I can use the timing of my diet to refuel like I usually do. 
    I felt like doing some extra work, and with the gym being 1 block from my house, why not? I'm currently in a fasted state so I decided to keep reps low.
     
    Singles up to 85-90% 1RM
    Deadlift
    140x1
    180x1
    200x1
    220x1
    230x1
    Push Press
    60x1
    70x1
    80x1
    85x1
    90x1
    Bench Press
    60x1
    80x1
    90x1
    100x1
    110x1
     
    All felt good, apart from Bench Press, which I was starting to get tired for.
    #18
    El Gringo
    Pro-Member
    • Total Posts : 1297
    • Reward points: 4606
    • Joined: 2009/10/07 03:49:35
    • Status: offline
    Re:Training's going well, might as well start up a journal.....(Pics p1) 2011/03/23 22:49:19 (permalink)
    23/03 - Training
    Had a great session today after today's good singles session (listed above)
     
    DB Seated OHP - 55x6/6/6/5
    Standing Single Leg Curl - 35x4x6
    Cable Lateral Raise - 25x3x6
    Romanian Deadlift (Deep) - 105x3x10
     
    Everything was good although grip started to feel iffy on the RDLs and by then I was definitely feeling the work from earlier in the day.
    #19
    Dav
    Pro-Member
    • Total Posts : 8097
    • Reward points: 10382
    • Joined: 2004/06/04 20:42:38
    • Location: United Kingdom
    • Status: offline
    Re:Training's going well, might as well start up a journal.....(Pics p1) 2011/03/24 00:18:16 (permalink)
    Good luck mate, decent physique and obviously have some decent strength too.
     
    All this sh1tty American/Mexican beer get some real stuff down ya, good ol British Ale although not sure that you can get it over there, put hairs on yer chest lol.
    #20
    Page: 12345.. > >> Showing page 1 of 11
    Jump to:
    ©2017 All content is copyright of MuscleTalk.co.uk and its use elsewhere is prohibited. (posting guidelines | privacy | advertise | contact us | supported by)
    © 2017 APG vNext Commercial Version 5.5