My Training Journal

[ExtraMile]

Starting to think of cutting some weight... Because of exams I finish school early and Iv pretty much finished now I just have 3 exams over the next 3 weeks that I have to go into school for but other than that I have the whole summer off until september. Im never gonna have a summer break this long again unless I take a year off before university which will be in 2 years so I was thinking if there was any good time to cut weight it would be now when I will be at home pretty much every day so I can do fasted morning cardio and also being at home rather than school reduced my appetite...

Although I have 3 holidays but I think they are all in August, one is just a 4 day thing with my dad and a friend, another is a week with my mum and brothers and the 3rd is I think a week again with my dad and my brothers. But it would be nice to loose the bloated look...

the changes I would make at first wouldnt be anything drastic I would just:
-cut out milk except 1 glass a day

-only eat when Im hungry and eat clean foods for every meal

-cut the fast digesting carbs post workout down but not cut them out completely

-more cardio

-maybe a change to training, more volume less rest between sets this would also be good for health and joints

-I would start with 1 cheat meal after 3 days of completely clean eating, because I know my diet discipline isnt very good and I would gradually decrease this to 1 cheat meal a week.

its tempting... and while I cant squat and deadlift heavy it makes sense... my 16th birthday is coming up though and I wanna push my bench as high as I can until then and Im not sure how my strength will be on lower cals...

ideas? Im not looking for the lean vascular look with 6 pack abs but some upper ab visibility while relaxed throughout the day would be ideal, I would be over the moon with 12 or 13% bodyfat but even if I got down to 15% it would be awesome...

 

[miked8c]

I'm on the same boat man, I'm starting up my cardio again but nothing is worse to me than losing strength while trying to lose BF. I dont really want to be bloated during the summer because I am on the beach five days a week. What do you normally do for your cutting diet? As in clean foods?

 

[SouthernLord]

EM, you know a good deal about training. Now's the time to get a proper grasp on nutrition. I know I've sent you some diet ebooks. Maybe you should read them lol.

Figure out your maintenance kcal intake and figure out a meal plan that meets those numbers. Eat clean, hit your target kcal, and increase your cardio a little.

 

[JDid23]

Starting to think of cutting some weight... Because of exams I finish school early and Iv pretty much finished now I just have 3 exams over the next 3 weeks that I have to go into school for but other than that I have the whole summer off until september. Im never gonna have a summer break this long again unless I take a year off before university which will be in 2 years so I was thinking if there was any good time to cut weight it would be now when I will be at home pretty much every day so I can do fasted morning cardio and also being at home rather than school reduced my appetite...

Although I have 3 holidays but I think they are all in August, one is just a 4 day thing with my dad and a friend, another is a week with my mum and brothers and the 3rd is I think a week again with my dad and my brothers. But it would be nice to loose the bloated look...

the changes I would make at first wouldnt be anything drastic I would just:
-cut out milk except 1 glass a day

-only eat when Im hungry and eat clean foods for every meal

aren't you always hungry bro?

-cut the fast digesting carbs post workout down but not cut them out completely

-more cardio

what kind of cardio do you plan on doing?? I would consider doing some complexes too. Bodyweight coupled with running the way TBlock does them is good and same with BB/DB. TBlock prob has some good ideas if you wanna ask him.

-maybe a change to training, more volume less rest between sets this would also be good for health and joints

-I would start with 1 cheat meal after 3 days of completely clean eating, because I know my diet discipline isnt very good and I would gradually decrease this to 1 cheat meal a week.

good idea. Doing things too quickly isn't as efficient.

its tempting... and while I cant squat and deadlift heavy it makes sense... my 16th birthday is coming up though and I wanna push my bench as high as I can until then and Im not sure how my strength will be on lower cals...

ideas? Im not looking for the lean vascular look with 6 pack abs but some upper ab visibility while relaxed throughout the day would be ideal, I would be over the moon with 12 or 13% bodyfat but even if I got down to 15% it would be awesome...

Good luck!!!!! And good choice. You're really young bro i'm sure you'll kill your goals.

 

[ExtraMile]

I'm on the same boat man, I'm starting up my cardio again but nothing is worse to me than losing strength while trying to lose BF. I dont really want to be bloated during the summer because I am on the beach five days a week. What do you normally do for your cutting diet? As in clean foods?

never really done it before, well I tryed last year but fucked it up and didnt do very well and didnt follow a diet lol

EM, you know a good deal about training. Now's the time to get a proper grasp on nutrition. I know I've sent you some diet ebooks. Maybe you should read them lol.

Figure out your maintenance kcal intake and figure out a meal plan that meets those numbers. Eat clean, hit your target kcal, and increase your cardio a little.

will do, I have read some of it before just not all of it. Ill start reading it through now.

 

[ExtraMile]

Good luck!!!!! And good choice. You're really young bro i'm sure you'll kill your goals.

no Im not always hungry lol I will be eating maybe 3 times a day if I just eat when Im hungry

yeah complexes I have done before might do them

still I dont even know if Ill bother with the cutting or not...

 

[ExtraMile]

Today - deadlift day (active recovery) + some forearm + calf stuff

20mins cycling

Deadlifts
132 x 5
187 x 3
187 x 3
187 x 3
132 x 5
132 x 5

Static Holds w/ Gripper
2 sets of 18 secs each hand with the HG-150 PR

Seated Calf Raise
110 x 10
125 x 5 PR
125 x 5

these were supersetted with

Leg Press Calf Raise (2 mins rest between supersets)
170 x 30 pr i guess never done it before...
170 x 30
170 x 30

Standing Calf Raise (10 secs rest between sets)
72 x 15
72 x 10
72 x 10
72 x 10
66 x 10
66 x 10
66 x 10
66 x 10
66 x 10
66 x 10

Preacher Curl Static Holds
50lb DB's x 35 secs PR
61lb DB's x 15 secs PR

Lying Face Curls 45 secs rest between sets
5 sets of 20 with 70lbs PR

Hanging Leg Raise
12
12
12
10
10

Lying Leg Curl
100lbs x 8 PR
100lbs x 6
95lbs x 6
60lbs x 15

45 Degree Hypers
2 sets of 25 with bodyweight

20mins cycling

Thats the start of the poliquin calf routine, holy shit my calves have never felt so weak, for some reason the top half of the ROM was the hardest on the standing calves I got stuck there on pretty much every set at some point and had to shrug the bar a little to get it going again

Did some curls cause I felt like it and those always pump my forearms up which is fun, used the straight bar cable attachment that is a little thicker than all the rest too

 

[ExtraMile]

Wierd my calves sent even sore today, Poliquin said they would be burning so bad you would want to call the fire brigade lol, the only time they really hurt was the first and second sets of LP calf raise, after that they just went numb lol andnow it's the day after and they feel fine...

 

[Tblock1]

hopefully you will see some growth though

 

[ExtraMile]

yeah hope so he said he has seen up to 5/8 of an inch within the first month! And I did some research and seems that alot of people made good progress with it...