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.

Westside for Skinny Brotherhood

Page: 1234 > Showing page 1 of 4
Author
Brotherhood
New Member
  • Total Posts : 67
  • Reward points: 385
  • Joined: 2009/07/20 00:34:15
  • Location: Uni. Nottingham/Bradford
  • Status: offline
2009/07/20 00:55:45 (permalink)

Westside for Skinny Brotherhood

Westside for Skinny Brotherhood

I've got a blog over at another forum but I've been a lurker here so thought I may as well sign up. 

Background: Started properly lifting mid-January at 74kg. I've always been slim, always played a lot of competitive football. Always eaten junk food. Recently (last six months) I've watched my diet and eaten fairly clean, but still had the odd treat and even rarer binge. No restraints on alcohol really, but I haven't touched any since uni ended. 

Trained hard this (uni) year, missed a few sessions, good diet, put on 10+ kilos and seen good strength gains. As usual always playing football, taken up Taekwondo, walk everywhere. I'm not sure what stage I'm at. Sometimes I want to cut but I'm not too bad BF%-wise. I'm going to keep going to 90kg and then cut for the first time probably. 

Age: 22 
Height: 5' 11.5" 
Weight: Just under 85kg a few days ago 
BF%: No idea but in the some ab definition/not enough to look fat zone (12-16%?) 

Activities: It's Summer at the moment, so Football is in the off-season. Usually one to two games and training every week at uni but for the next few months it'll be 5-a-side whenever we get some together and 7-a-side games, can be anything from four days a week to one; Taekwondo four hours a week when at uni but not at the moment; other student stuff. Yet to find a job so I've got loads of free time. 

Lifts: BB Bench - 100kg 
BB Squat - 140kg 
BB Deadlift - 170kg 

Goals: - Getting up to about 85-90kg shredded after a bulk and cut. - Bench 140kg, Squat 180kg, Deadlift 220kg in less than a year - Generally get even stronger in the upper and lower body for Football and TKD. 

Routine: Westside for Skinny Bastards III (since Jan I've followed SS, been doing WS4SBIII for a few weeks). 

Diet 

Training Day: ~P230g ~C470g ~F80g ~Total3500Kcal 

Diet is working at the moment, could maybe trim a few calories over Summer with the lower cardio. I'm going to switch over to Thib's Carb Cycling Codex when I've got any money to do some shopping and aren't just living off my Mum. Diet is (c)lean with one or two cheats a week (which aren't really cheats) at uni. Lots of lean meat, turkey, chicken, oily fish, eggs, quark, milk, lean mince. Carbs from brown rice, pasta, bread, noodles, oats, oatcakes, sweet potatoes. Lots of fruit and veggies as standard. Fats from oils, nut oils, peanut butter, fish oils, flax, e.t.c. Flavour from homemade sauces and spices. 

Currently it's whatever I can get. Got lots of whey, casein and creatine. Have massive oat shakes at breakfast, three proper meals and a casein shake + PB before bed. This is temporary and monetary-based. 

Summer Goals 

I'm going to Spain for a year next year from September onwards. The last couple of months have been a bit hit and miss so I really want to throw myself into a solid three months of training with everything optimal, including no booze and as close to perfect diet and sleep as possible. I'll allow myself a few cheats and I will still go out though. I want to be bigger, faster and stronger for both football and those sexy Latina ladies of course. 

To this end, I'm running WS4SB III over the Summer, properly. Properly meaning I'm going to retain the DE day, which makes sense as I am a footballer foremost and I want to play some decent level football out in Spain. I also want to see how much it will improve my aerobic ability. I need to get fully fit (and beyond) again so that that doesn't hinder me like it did last Summer. 

I'm using the below exercises as my indicators, although as you'll know you change up every so often with WS4SB. My top-end lift goals (not expecting to hit them all) are: 

Barbell Squat: 125kg 3x5 > 150kg 3x5 
Deadlift: 140kg 1x5 > 180kg 1x5 
Flat Barbell Bench: 85kg 3x5 > +110kg x1 
Military Press: 52.5kg 3x5 > 70kg 3x5 (strict)
Pendlay Row: 80kg 3x5 > 100kg 3x5 (strict as unsure of form on PB) 
Chins: BW 3x6 > +10-15kg 3x8 
Weighted Dips: +35kg 3x5 > +50kg 3x5 

Body-wise, my major issue is my chest. It just will not grow with what I'm doing at the moment. I've lost a bit of weight over exam period so I have no qualms with going on a strong bulk. Towards the end/as I'm sorting myself out in Spain, and depending on if I've hit my goals, I'll be looking to lose a bit of BF% before reassessing and bulking again. 

Body goals are, all unflexed, some more ambitious and unrealistic than others (as of June 10th): 

Chest: 38" > 39-40" at least 
Shoulders: 48" > 49" 
Arms: 14" > 14.5-15" 
Forearms: 11.25" > 11.5" 
Waist: 34" > Less ideally 
Thighs: 24.5" > 26" 
Calves: 15.75" > 16+" 

I'm going to try and play football or do HIIT or do some De Franco recommended stuff on my off days to keep my fitness improving, which will obviously mean loads more cals. I don't really have specific goals re: aerobic stuff but once I start out and have assessed my ability, I'll be able to get some down. Match fitness is obviously the first, bigger jumps and a yard of pace wouldn't be bad either. I'm basically just looking for an improvement in this area. 

And that's everything I think. Wish me luck!



post edited by Brotherhood - 2009/07/20 01:01:21
#1

64 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.
    Brotherhood
    New Member
    • Total Posts : 67
    • Reward points: 385
    • Joined: 2009/07/20 00:34:15
    • Location: Uni. Nottingham/Bradford
    • Status: offline
    Re:Westside for Skinny Brotherhood 2009/07/20 01:28:54 (permalink)
    Last Week of Workouts

    BB BENCH 4 x 12-15 - 60kg - 12, - 65kg - 12, - 67.5kg - 12, - 70kg - 10+2, PB
    FACE PULLS 3-4 x 8-12 - No. 6 - 8, 8, 8, | SUPERSETTED WITH:
    CHINS 3-4 x 8-12 - BW - 6, 6, 6,
    MILITARY PRESS 4 x 8-12 - 42.5kg - 10, - 45kg - 8, - 47.5kg - 8, 8, PB (strict)
    SHRUGS 3 x 8-10 - 117.5kg - 8, - 120kg - 8, - 122.5kg - 8, PB | SUPERSETTED WITH:
    TRICEP DIPS 3 x 8-10 - BW - 10, 10, 10,   
    PLATE PINCH 4 x MAX - 2x10kg 29s, 30s, 29s, 30s,

    NOTES: Endurance got me again on the bench, but I'm still moving up it seems. Press was a PB as I got them all strict this time. Chins still hard (I hate that superset) but shrugs were easy until the last couple of reps. 

    I was resting much less than I usually do for plate pinches (~1min), which is the reason for no PB, but good to see consistent times. I kept squeezing veins e.t.c. which is pretty uncomfortable and my sweaty hands don't help either.

    -----

    BROAD JUMP 5-8 x 1-3 - Various jumps ranging from 8' to 8' 7.5", PB
    SPLIT SQUATS 2-3 x 8-10 - +25kg - 10, 10, 10,
    WEIGHTED HYPERS 3 x 8-12 - +10kg - 10, 10, 10,

    NOTES: Jumps were good, switched for some footwear with better grip. Glad to get a PB as I was unsure of the accuracy of my best jump last week. Might switch over to vertical jumps soon but I need to get some chalk for my wall.

    Might also go for a three plate squat tomorrow. We'll see how I'm feeling.

    -----

    BB SQUAT 3-5RM - 60kg - 5, - 100kg - 5, - 110kg - 5, - 127.5kg - 3, - 137.5kg - 1, - 140kg - 1, PB
    SPLIT SQUATS 3 x 6-12 - 30kg - 8, 8, 8, PB
    R. DEADLIFTS 3 x 8-12 - 60kg - 8, - 80kg - 8, - 95kg - 8, PB
    AB CIRCUIT 3 x 10 - Sprinter Sit-Ups, V-Ups, Toe Touches, Hip Thrusts

    NOTES: Boom, boom, pow! So, so happy to finally get my three plate. Took a few seconds to get up but I got it. Squats are flying up like my bench atm. I had another in the tank at 127.5kg and I think 137.5kg but I wanted to save everything I had for the 140.

    I'm finding split squats quite good too, really feeling it after I've completed a set. Deadlifts were easy, definitely bumping that up next week. Finding the grip work is helping too.

    100 bench tomorrow! 

    -----

    Got drenched on my way back from the gym last night, drenched on the way there today and absolutely soaked through on the way home. It's literally ot stopped pissing it down for about three days. It's like bloody monsoon season up here.

    BB BENCH 3-5RM - 60kg - 8, - 72.5kg - 5, - 82.5kg - 5, - 87.5kg - 4, - 92.5kg - 2, - 97.5kg - 1, - 100kg - 1, PB
    DB INCLINE 2 x 15-20 - 22.5kg - 15, - 25kg - 12+3, PB
    DB ROWS 3 x 8-15 - 40kg - 8, 8, 8, PB | SUPERSETTED WITH:
    SEATED P. CLEANS 3 x 8 - 15kg - 8, 8, 8, PB
    TRAP BAR SHRUG 3 x 8-15 - 120kg - 15, - 122.5kg - 12, - 125kg - 8, PB
    EZ CURLS 3 x 8-15 - 35kg - 8, 8, 8, PB

    NOTES: Got it! The day didn't start out great, everything I lifted felt heavy as fook. Got to 82.5kg, right came down very quick, couldn't get it back up and had to roll it off me (first time I've done that :/). Anyway I'd loaded it wrong, had an extra 5 on that side.

    Picked myself up and smashed it out, last half were all much better, maybe breakfast hit me finally I dunno. Anyway 100kg went up very slow once I hit the wall like 95 last week; someone actually ran in to try and get the bar up thinking I was going to stack it, but I managed to shout out to him that I had it. 

    As I can't find my camera and my iPhone doesn't record video I couldn't vid it, so I'll hold back on crowning myself winner until I can prove it, but I've got no reason to lie, I was miles ahead of anyone else I think. Choose to believe me or not but I've never lied in my blog, even for a sneaky extra rep. If I can find it or get my sister's camera if she still has it I'll film me getting 102.5 next week.

    Everything else was good. I want to be stricter on rows before I move up but I got all the reps. 

    Sat and watched people come and go on the squat rack while waiting. Someone had 180 racked and saying he was 1/16th squatting would be generous. The two lads with the silly high bars were back and doing the same, albeit a tad lower. Ironically the skinniest guy in the gym was the closest to going parallel. Same on Thursday, waiting to squat I though "hello, this guy looks serious" put 180 up and barely even bent his knees. I've literally only seen about one person squat right since I've been there.

    Anyhow, good week on the whole. Rewarding myself with a fry up and a nice weekend of rest. 


    post edited by Brotherhood - 2009/07/20 02:20:58
    #2
    Sheeps_Clothing
    Pro-Member
    • Total Posts : 6601
    • Reward points: 7567
    • Joined: 2001/09/22 19:05:12
    • Location: United Kingdom
    • Status: offline
    Re:Westside for Skinny Brotherhood 2009/07/20 01:31:18 (permalink)
    You need to sort that formatting/layout mate. Near impossible to read.
    #3
    Brotherhood
    New Member
    • Total Posts : 67
    • Reward points: 385
    • Joined: 2009/07/20 00:34:15
    • Location: Uni. Nottingham/Bradford
    • Status: offline
    Re:Westside for Skinny Brotherhood 2009/07/20 01:44:49 (permalink)
    badboy007

    You need to sort that formatting/layout mate. Near impossible to read.



    Yeah, copying and pasting didn't go too well! Any better?
    #4
    Red_Alert
    Pro-Member
    • Total Posts : 5951
    • Reward points: 4627
    • Joined: 2009/01/03 20:52:47
    • Location: Brizzle
    • Status: offline
    Re:Westside for Skinny Brotherhood 2009/07/20 13:46:10 (permalink)

    "I believe in taking care of myself" - Patrick Bateman
      
    #5
    skinnyjoe313
    Pro-Member
    • Total Posts : 1308
    • Reward points: 2706
    • Joined: 2008/12/03 21:24:35
    • Location: near Lincoln, Lincolnshire UK
    • Status: offline
    Re:Westside for Skinny Brotherhood 2009/07/20 15:01:37 (permalink)
    Red_Alert




    X2
    post edited by skinnyjoe313 - 2009/07/20 15:02:41
    #6
    Brotherhood
    New Member
    • Total Posts : 67
    • Reward points: 385
    • Joined: 2009/07/20 00:34:15
    • Location: Uni. Nottingham/Bradford
    • Status: offline
    Re:Westside for Skinny Brotherhood 2009/07/20 16:05:42 (permalink)
    End of December





    End of February





    End of May




    #7
    Red_Alert
    Pro-Member
    • Total Posts : 5951
    • Reward points: 4627
    • Joined: 2009/01/03 20:52:47
    • Location: Brizzle
    • Status: offline
    Re:Westside for Skinny Brotherhood 2009/07/20 18:39:31 (permalink)
    Good lad. Shame you werent around earlier for the shape up, £100 worth of stuff up for grabs!

    "I believe in taking care of myself" - Patrick Bateman
      
    #8
    Brotherhood
    New Member
    • Total Posts : 67
    • Reward points: 385
    • Joined: 2009/07/20 00:34:15
    • Location: Uni. Nottingham/Bradford
    • Status: offline
    Re:Westside for Skinny Brotherhood 2009/07/20 21:45:48 (permalink)
    BB BENCH 4 x 12-15 - 60kg - 12, - 65kg - 12, - 70kg - 12, - 72.5kg - 10+2, PB 
    FACE PULLS 3-4 x 8-12 - No. 6 - 8, 8, 8, | SUPERSETTED WITH: 
    PULL UPS 3-4 x 8-12 - BW - 7, 7, 6, PB
    MILITARY PRESS 4 x 8-12 - 45kg - 10, - 47.5kg - 8, - 50kg - 8, 6, PB 
    SHRUGS 3 x 8-10 - 122.5kg - 8, - 125kg - 8, - 127.5kg - 8, PB | SUPERSETTED WITH: 
    TRICEP DIPS 3 x 8-10 - BW - 10, 10, 10,    
    PLATE PINCH 4 x MAX - 2x10kg 35s, 33s, 38s, 32s,

    NOTES: Weird day. Clipped the rails on the way down my final set of bench, which didn't help. Loaded up what I thought was 42.5kg for the press, felt harder than usual, 45kg thought hello what's going on here, 47.5kg this is hard as fook and had to use some leg drive on the last couple of reps. Turns out it was a 10kg bar when I thought it was 7.5kg, didn't even know we had one! 

    Shrug sets are getting harder to finish. Pull-ups were all super-strict all the way down and all the way up except for last reps which had a bit of momentum. Was heading for a PB pinch I thought but I'd greased up the plates good and upon readjusting they slipped out of my hands. Still nice to see plenty of PBs though. 
    post edited by Brotherhood - 2009/07/20 22:16:19
    #9
    Red_Alert
    Pro-Member
    • Total Posts : 5951
    • Reward points: 4627
    • Joined: 2009/01/03 20:52:47
    • Location: Brizzle
    • Status: offline
    Re:Westside for Skinny Brotherhood 2009/07/20 21:57:11 (permalink)
    OH Press looks good. Im stuck at 30kg for some reason. Not progressed for weeks lol.

    "I believe in taking care of myself" - Patrick Bateman
      
    #10
    Brotherhood
    New Member
    • Total Posts : 67
    • Reward points: 385
    • Joined: 2009/07/20 00:34:15
    • Location: Uni. Nottingham/Bradford
    • Status: offline
    Re:Westside for Skinny Brotherhood 2009/07/20 22:18:10 (permalink)
    Cheers bud. I was stuck for ages on SS myself but switching it round like this has done wonders for me. I might shift it to a day later though as it's a bit too close to ME upper to have fully recovered I think.
    #11
    Brotherhood
    New Member
    • Total Posts : 67
    • Reward points: 385
    • Joined: 2009/07/20 00:34:15
    • Location: Uni. Nottingham/Bradford
    • Status: offline
    Re:Westside for Skinny Brotherhood 2009/07/24 18:28:45 (permalink)
    BB BENCH 3-5RM - 60kg - 8, - 70kg - 5, - 75kg - 5, - 80kg - 5, - 85kg - 5, - 90kg - 3, - 92.5kg - 2, - 95kg - 1, 
    DB INCLINE 2 x 15-20 - 25kg - 12+3, 12+3,
    DB ROWS 3 x 8-15 - 40kg - 8, 8, 8, | SUPERSETTED WITH:
    SEATED P. CLEANS 3 x 8 - 15kg - 8, 8, 8, 
    TRAP BAR SHRUG 3 x 8-15 - 122.5kg - 12, - 125kg - 10, - 127.5kg - 8, PB
    EZ CURLS 3 x 8-15 - 35kg - 8, 8, 8,

    NOTES: Bit of a stall on bench this week. More volume than I usually do (I did some decline BB to warm up too), but I couldn't for the life of me get any extra reps. Time to change it up.

    Been feeling really fatigued the last couple of days. I can't sleep once I wake up but I'm just über tired and drained. I'm attributing the stall partially to this as everything's been ~optimal. Dunno if I'm coming down with something maybe.

    Ho-hum. Bit disappointed.
    post edited by Brotherhood - 2009/07/24 18:30:33
    #12
    Owen
    Olympian Member
    • Total Posts : 996
    • Reward points: 3180
    • Joined: 2008/04/22 19:26:40
    • Status: offline
    Re:Westside for Skinny Brotherhood 2009/07/24 18:36:55 (permalink)
    Dont worry mate, ive had that before. Take a day or 2 off, get eating and you'll be good as new asap.

    #13
    Brotherhood
    New Member
    • Total Posts : 67
    • Reward points: 385
    • Joined: 2009/07/20 00:34:15
    • Location: Uni. Nottingham/Bradford
    • Status: offline
    Re:Westside for Skinny Brotherhood 2009/07/24 19:43:36 (permalink)
     

    Random pic I took in the gym. Thought I was looking nice and filled out. Plus I ain't took a pic for a while. Not topless okay, but I think I'm looking a little bigger.
    #14
    Brotherhood
    New Member
    • Total Posts : 67
    • Reward points: 385
    • Joined: 2009/07/20 00:34:15
    • Location: Uni. Nottingham/Bradford
    • Status: offline
    Re:Westside for Skinny Brotherhood 2009/07/26 16:13:31 (permalink)
    BOX SQUAT 3-5RM - 60kg - 5, - 100kg - 5, - 110kg - 5, - 120kg - 5, - 125kg - 5, - 130kg - 3, - 135kg - 2, - 140kg - 1, PB
    SPLIT SQUATS 3 x 6-12 - 35kg - 8, 8, 8, PB
    GHRS 3 x 8-12 - BW - 8, 8, 8,
    AB CIRCUIT 3 x 10 - Sprinter Sit-UpsV-UpsToe TouchesHip Thrusts

    NOTES: Did box squats properly for the first time today. Was perfecting my technique e.t.c. so I didn't go all out. I had more reps in the tank after 125kg and could have gone higher than 140kg for singles, but some lads were waiting and I'd been a while. They feel good, my legs definitely feel more worked than usual. 

    Split squats were easy-peasy, will ramp those up next week. GHRS are getting easier too. Hate, hate, hate training abs.
    post edited by Brotherhood - 2009/07/26 16:14:40
    #15
    Brotherhood
    New Member
    • Total Posts : 67
    • Reward points: 385
    • Joined: 2009/07/20 00:34:15
    • Location: Uni. Nottingham/Bradford
    • Status: offline
    Re:Westside for Skinny Brotherhood 2009/07/30 13:22:16 (permalink)
    So my gym membership's run out and I'm between funds for a couple of days. Going to have to do some sort of ghetto workout later on in my house.

    85.6kg this morning.

    ----------

    +20kg weighted push-ups + dips, chins, pull-ups, weighted plank. All fairly easy. Just a light workout to keep me ticking over until I'm back in the gym.

    ----------

    So my waist is 35.25 inches now. I know part of this is because I've got a very thick core (powerbear abs or whatever), but I'm still carrying more fat than I want and I reckon a lot of it is visceral. I've never really cut and I'm going to Spain in seven weeks; I want to be much leaner when I fly out.

    Ergo: damage control. Summer goals are out/postponed. I'm cutting until I leave. I want to lose about a pound a week and am aiming for roughly eight pounds before I finish, but obviously once I'm happy with what I see in the mirror I'll stop.

    Routine is staying the same but I'm adding in the cardio. HIIT and speed training a couple of days a week. Strength will be maintained (if it drops, I'm losing too quickly) but ideally I will gain a decent enough amount.

    Diet-wise I'm following Thib's 'Carb Cycling Codex', 2,550 calories on moderate days to begin with. Protein of 285g, carbs of 237.5g, fats of 51g on moderate days. High days carbs up by 25%, low days down by 25%. Two high, two moderate and three low days. Diet will be strict as possible. Food choices will be as follows:

    Meal 1: 
    Lean Protein, Starchy Carb, Simple carb (dairy or fruit) 

    Meal 2: 
    Lean Protein, Starchy Carb, Simple carb (dairy or fruit) 

    Meal 3: 
    Lean Protein, Starchy Carb, Fibrous carb (vegetable/salad) 

    Meal 4: 
    Lean Protein, Fibrous carb (vegetable/salad), essential fat

    Meal 5 
    Lean Protein, Fibrous carb (vegetable/salad), essential fat

    Meal 6 
    Lean Protein, Fibrous carb (vegetable/salad), essential fat

    So as above, this isn't a full-blown cut but more of a damage control/recomposition type thing so that I keep getting stronger. Will take some before and after pics of course. Wish me luck

    ----------

    Cut starts today. My scales are messed up, my reading this morning was 85.2kg in the exact same circumstances as 85.6kg. Regardless of what I actually weigh, my scales won't be moving from their spot (surface levels have an effect on ****** scales) so any progress will be measured based on losing weight from 85.2kg.

    Gym in a bit. Will get a proper diet posted up later on hopefully.

    post edited by Brotherhood - 2009/07/30 13:23:34
    #16
    Brotherhood
    New Member
    • Total Posts : 67
    • Reward points: 385
    • Joined: 2009/07/20 00:34:15
    • Location: Uni. Nottingham/Bradford
    • Status: offline
    Re:Westside for Skinny Brotherhood 2009/07/30 18:54:23 (permalink)
    BB BENCH 4 x 12-15 - 60kg - 15, - 65kg - 12, - 70kg - 12, - 72.5kg - 12, PB
    FACE PULLS 3-4 x 8-12 - No. 5 - 10, 10, 10, | SUPERSETTED WITH:
    PULL UPS 3-4 x 8-12 - BW - 6+2, 6+2, 6+2,
    MILITARY PRESS 4 x 8-12 - 40kg - 12, - 42.5kg - 10, - 45kg - 8, - 47.5kg - 8, - 
    SHRUGS 3 x 8-10 - 125kg - 8, 9, 8, SUPERSETTED WITH:
    TRICEP DIPS 3 x 8-10 - BW - 12, 12, 12
    PLATE PINCH 4 x MAX - 2x10kg 41s, 36s, 35s, 32s, PB

    NOTES: Widened my grip on the bench. Was easier and felt it in my chest a lot more. Everything was super strict, which is the reason for the lack of PBs. I'm going to start focusing on my form a lot more. I might drop shrugs a bit more because I'm not quite as strict as I'd like on those. Felt fairly strong, could have easily hit a few more PBs sacrificing a bit of form.

    Chilli for tea. 
    post edited by Brotherhood - 2009/07/30 18:55:58
    #17
    Brotherhood
    New Member
    • Total Posts : 67
    • Reward points: 385
    • Joined: 2009/07/20 00:34:15
    • Location: Uni. Nottingham/Bradford
    • Status: offline
    Re:Westside for Skinny Brotherhood 2009/07/31 17:57:36 (permalink)
    Fifteen minutes HIIT grass-running on a slight incline + five minutes warm-up and cool-down @ 50%.

    NOTES: Never really done it before (well technically have about a billion times if you count Football, but it's not exactly the same). Quite intense, but I like it. Nice and short but I feel worked. Shall step up the intensity next session as I was easing myself in a bit.
    #18
    Brotherhood
    New Member
    • Total Posts : 67
    • Reward points: 385
    • Joined: 2009/07/20 00:34:15
    • Location: Uni. Nottingham/Bradford
    • Status: offline
    Re:Westside for Skinny Brotherhood 2009/08/02 16:13:02 (permalink)
    BOX SQUAT 3-5RM - 60kg - 10, - 100kg - 6, - 110kg - 5, - 120kg - 5, - 125kg - 5, - 130kg - 3, - 135kg - 2, 
    SPLIT SQUATS 3 x 6-12 - 40kg - 8, 8, 8, PB
    REVERSE HYPERS 3 x 8-12 - +20kg - 10, 10, 10, PB 
    AB CIRCUIT 3 x 10 - Sprinter Sit-UpsV-UpsToe TouchesHip Thrusts

    NOTES: Not liking low calories/carb and I'm not even that low. Much less rest than last time on squats (two-ish mins) so make of that what you will. Split squat and hyper PBs I already had in me and will go up again next week. Not expecting massive strength gains on this cut but some small progress would be nice.

    186.2lbs this morning, which is a loss of 0.6lbs in 72 hours. So pretty much exactly what I'm aiming for, which means my diet is more or less spot-on. I'm drinking much more water than before, still moderate carb and still on creatine for now. All's good in the Brotherhood. 
    post edited by Brotherhood - 2009/08/02 16:15:18
    #19
    Brotherhood
    New Member
    • Total Posts : 67
    • Reward points: 385
    • Joined: 2009/07/20 00:34:15
    • Location: Uni. Nottingham/Bradford
    • Status: offline
    Re:Westside for Skinny Brotherhood 2009/08/04 01:19:11 (permalink)
    Fifteen minutes HIIT grass-running on a slight incline + five minutes warm-up and cool-down @ 50%.

    NOTES: Bumped up the intensity. HIIT the day after heavy lower = not fun.
    #20
    Page: 1234 > Showing page 1 of 4
    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