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My Training Journal

Today - Morning Workout Bench Day

20mins cycling

Benchpress
bar x 8
94 x 5
121 x 5
149 x 5
176 x 3 paused
198 x 1 paused
237 x 1 paused PR
121 x 10
121 x 10
121 x 10
121 x 10
121 x 10

Seated Facepulls
60lbs x 20
60lbs x 20
60lbs x 20 PR
70lbs x 10
70lbs x 10 PR

(Poliquin Calf Routine Workout B)

Standing Calf Raise
154 x 10 -dropset- 110 x 10 -dropset- 88 x 10
154 x 10 -dropset- 110 x 10 -dropset- 88 x 10
143 x 10 -dropset- 110 x 9 -dropset- 88 x 10


Highest Decline Weighted Situps
5 sets of 10 with an 11lb plate behind my head.

stretched calves between sets of situps

20mins cycling

awesome workout! 237 wasnt too easy and my next bench session is in 6 days, normally Im used to benching only once every 9 days so on my upper assistance day Im gonna skip the shoulder presses and skullcrushers and take it easy on the shoulder/tri's so that hopefully I can hit 242 on Wednesday which will be the day before my 16th birthday. A 242 paused bench while Im 15 has been a goal of mine for a while...

Also on Wednesday Im gonna attempt the 198 close grip bench which has also been a goal of mine for a few months
 
Good shit bro!

Have you hit your grandparents up for those fatgripz yet?

Will you be able to drive at 16, and if so are your parents getting you a car?
 
SouthernLord said:
Good shit bro!

Have you hit your grandparents up for those fatgripz yet?

Will you be able to drive at 16, and if so are your parents getting you a car?
Click to expand...

Over here you cant drive at 16, You can take your test at 17 and drive with another already passed driver in the seat next to you but you cant drive on your own until your 18! fucking sucks lol

so no Im not getting a car lol

And Iv just spoke with my mum about the fat gripz, she said yeah it looks fine, just needs to talk with relatives and sort out who I will be recieving them from lol.

Its gonna cost $45.05 (holy shit!) with shipping and everything which is kinda expensive for two rubber tubes lol but theres no where else to get them and the only other thing is the EliteFTS tyler grips which are even more expensive....

Only downside is I dont think they will fit the dumbells in my gym cause the handles arnt straight, they are thick in the middle then thin out towards the edge... its wierd and gay as fuck
 
I am pretty sure you can get these fat grips made for you. Go to anyone who builds things in rubber. Buy one sheet of rubber from them. Have it curved and melt 3-4 layers depending on the thickness. Boom. No need to waste money on buying EliteFTS fat grips. You can do this yourself. I am in the process of building my own home gym (should be done in the next fortnight) and I am surprised at all the shit you can literally have made for you without resorting to buying from retailers. You just have to look hard enough.
 
shit workout, very tired and not eaten much today

lookin forward to the deload and adjustment in training style that is coming up!

20mins cycling

Leg Press
190 x a few reps maybe 10
230 x 20
230 x 20
230 x 20
280 x 12

Seated Calf Raise
110 x 11 PR
125 x 5

supersetted with

Leg Press Calves
180lbs x 30 was meant to be 170 but mis counted
165lbs x 15

Hanging Leg Raise
10
10

Hypers
10
20

as you can see pretty much cut the workout short half way through my calf routine

20mins cycling
 
its been so hot here today I have lost my appetite almost completely. Eaten twice today...

If I wasnt going to start cutting weight I was actually going to do one of your consolidation cycles for my benchpress. The weights feel very heavy in my hands at the moment and Im also peaking and know if I carry on for many more workouts I will hit a plateau which is why Im deloading soon. But Iv never gone over 215 much before and now Im around the high 230's and low 240's its hard to focus and really stabilise the heavy weight which makes pause pressing hard. Thats why I thought a consolidation cycle would be a good idea.

But like I said Im gonna cut some weight soon and wont be eating big amounts of cals...
 
ExtraMile said:
its been so hot here today I have lost my appetite almost completely. Eaten twice today...

If I wasnt going to start cutting weight I was actually going to do one of your consolidation cycles for my benchpress. The weights feel very heavy in my hands at the moment and Im also peaking and know if I carry on for many more workouts I will hit a plateau which is why Im deloading soon. But Iv never gone over 215 much before and now Im around the high 230's and low 240's its hard to focus and really stabilise the heavy weight which makes pause pressing hard. Thats why I thought a consolidation cycle would be a good idea.

But like I said Im gonna cut some weight soon and wont be eating big amounts of cals...
Click to expand...

You can do a consolidation cycle on a deficit...what does your diet have to do with your training? While you're working out just make sure you sip a shake or something so you have some energy. You'll be fine!! :)
 
andalite: no thanks bro, no more heavy lifting for me for a while. Need to give the joints and injuries a rest.





Today - fuckin awesome workout! gotta be in the top 3 of the best workouts Iv had!

my goal today was 242x1, 198x1, 132x20.

Had my magic pre workout meal which I only occasionally have today and it did the trick

20mins cycling

Benchpress
94 x 5
121 x 5
149 x 4
176 x 1
204 x 1
242 x 1 paused PR!!!!
198 x 5 close grip Big PR! (wrist wraps on this set only)
132 x 25 fuck yes! PR

had an awesome chest pump after the 25 rep set...

Seated Facepulls
70lbs x 12
70lbs x 12

then did these 3 exercises as triset's

DB Pullover: 61lb x 10 x3 sets PR
Seated Facepulls: 70lbs x 12 x3sets PR
Tricep Pushdown: 100lbs x 20 x3sets PR

20mins cycling

if anyone is wondering what a triset is basically you do all 3 exercises back to back with no rest, then once you have done a round of the three you rest, and begin the group again and go through it all again. I did 3 total trisets.

and I will get asked what the special pre workout meal is so Ill say it no. Macdonalds! 3 times over the past 6 months or so I have had macdonalds a few hours before a workout and all 3 have been awesome workouts with big PR's. This also marks the beginning of my phase of cutting weight. Lifting will be higher reps and higher volume now, more cardio, less calories. I will be posting my diet in here every day after tomorrow.

Tomorrow is my 16th birthday :biggrin:

And here is the video of my 242 bench set. It looks as though I push my hips off and raise my ass off the bench but its just as I tense my glutes, my hips are pushed higher. My ass stayed touching the bench the whole time and the only mistake I made was to raise my head off the bench...

 
Fuck yes little bro, or should I say big bro?!?! :biggrin:

Happy early birthday btw. I thought it was today, I even checked first thing this morning :D
 
Great work em, but I hate to say it but that definitely was not a full paused bench, ity wasnt long enough and the bar sunk into your chest which is not allowed. Still great work on 242 bench and you are looking big man!
 
Tblock1 said:
Great work em, but I hate to say it but that definitely was not a full paused bench, ity wasnt long enough and the bar sunk into your chest which is not allowed. Still great work on 242 bench and you are looking big man!
Click to expand...
Yes the bar is allowed to sink in actually. And that pause is longer than some pauses that others get passed. Look at this vid of konstantinovs. Check some of the geared benchers and they pretty much touch and go...

YouTube - 250kg(551lb) bench press,Raw

and here is a geared one YouTube - Josh McMillan MI State meet
 
ExtraMile said:
Yes the bar is allowed to sink in actually. And that pause is longer than some pauses that others get passed. Look at this vid of konstantinovs. Check some of the geared benchers and they pretty much touch and go...

YouTube - 250kg(551lb) bench press,Raw

and here is a geared one YouTube - Josh McMillan MI State meet
Click to expand...

Yeah but that second video of josh mc didnt pass. I'm sorry but no comp would pass that, the bar sunk way low and you almost bounced it. When kk benched it didnt sink at all. I'm not meaning to be a dick about it I just don't think it would pass, still a great milestone though
 
I sunk it into my chest and so did some other lifters when I competed. It seems to be allowed in the BDFPA. I didnt bounce it at all, how can it be at a stop sunk into my chest, then bounce out? It could only do that if after the pause I let it sink even further and bounced it out then, which I didnt.

My lift wouldnt pass though because my head came off the bench and I didnt hold it at the lockout position for long enough.
 
Nice progress man...I notice that the dude next to you with the ~20 lb. DB's was looking at you like you just took a hot shit on the floor...is this normal?
 
lweaver said:
Nice progress man...I notice that the dude next to you with the ~20 lb. DB's was looking at you like you just took a hot shit on the floor...is this normal?
Click to expand...

LOL yeah I get alot of looks like that alot of the time when benching and deadlifting especially lol. I think those were the 15lb dumbells he was using too haha.

Even better when they find out my age :evil:


oh yeah forgot to say, i got some fat gripz for my birthday, cant wait to use them
 
I counted my bench peaking workout as my chest/tri day on the start of this new routine Im doing while cutting weight, today is the first proper day of dieting and its gone pretty well so far, Ill type out my diet for today when I go to bed. Weighed myself today when I woke up after I took a piss to see my starting point and Im 209. (:eek2:)

Today - Hams, Calves. Morning Workout. Very fast paced, not much rest between sets

-I will also be deadlifting properly on this day when my injury has healed

~15mins cycling

Standing Calf Raise
132lbs x 15 PR
-rest pause-
132lbs x 9
-rest pause-
132lbs x 8

Seated Calf Raise
100lbs x 10
-rest pause-
100lbs x 6
-rest pause-
100lbs x 4

Lying Leg Curl
100lbs x 9 PR
100lbs x 6
90lbs x 8*
*also got a 9th rep but with some body english

RDL w/ Fat Gripz - wow I cant grip shit with these on lol, bar slipped out of my hands on the 10th rep
132 x 10
132 x 8
132 x 6
132 x 4
132 x 2

easy weight for my hams/posterior chain, kept it light because of my injury and the short rests between sets kept it fun. Very hard on my grip... RDL's tear my hams up though and I was getting a stretch on every rep. My calves were twitching like crazy during the set though making my whole body shake lol

Gripper
HG-150 x 3 on each hand

lol I normally can rep that for over 20 reps but my grip was smoked

DB Complex
1st set: 27.5lb dumbells
2nd set: 27.5lb dumbells - wanted to die/puke at the end of this
3rd set: 22lblb dumbells. Didnt realise my conditioning was so bad, called it quits here, tongue was hanging out like a dog lol

upright row x 6
high pull snatch x 6
squat into pushpress x 6
bent over row x 6
high pull snatch x 6

just over 15mins of cycling, going on a bike ride with a friend later on today too.
 
Happy Belated Birthday EM!! Was away.

I am loving the complexes man. I think you should definitely make some plans for progression on them.
 
Meal 1: 6 whole large eggs, 1 bagel, 1 pint 1% milk. Didnt finish the last bit of egg because I felt real sick for some reason, so this could be considered 5 eggs not 6.
-Total around 55g carbs, 50-60g protein, 30g fat

-workout-

Meal 2: 1 pint 1% milk, 1.5oz whey protein, 0.75 ounces fat free gummy sweets
-Totals: 41g carbs, 53g protein, 6g fat

Cardio. Bike ride with a friend, Took longer than I thought, alot longer so I actually missed my next meal as I was out so long. Kind of overkilled the cardio here, there were some short breaks but I was riding my bike for 3 hours total, lol :worried:

Meal 3: 1 large chicken breast, 1 slice of ham, 2oz brown rice, 1oz nuts.
Totals: 40g carbs, 50g protein, 19g fat. (Estimating chicken breast to be 40g protein)

Meal 4: 500g cottage cheese, 1.5oz oats, ~200ml whole milk, tablespoon ANPB. Not sure how much fat is in a tbsp of pb though? Ill say 15g. WOW I just checked my cottage cheese pot and didnt realise how much fat it contained! 4.8g per 100g wtf lol this puts my fat total way too high but oh well Ill have to learn from it
Totals: 55g carbs, 60g protein, 47g fat

If I hadnt missed that meal it would be near perfect, the missed meal was going to be extra lean steak.

This puts my daily totals at: 191g carbs, 213-223g protein, 102g fat.

Also took 8g of fish oil throughout the day and a multivitamin

Although they might be a bit off because I just worked them out now pretty quick before I get in bed, but pretty accurate. My goal is 200g carbs, 250-300g protein and 90g fat per day so not too bad but I need to improve it over time. Also should cut down on the amount of milk.

If I had fitted in my other meal, and realised the fat in the cottage cheese it would have worked out well lol
 
damn man surprised you arent wasting away on that diet! My diet has been shit recently, not eating nearly as much as I used to :(
 
Meal 1: 7oz extra lean steak, 1oz brown rice, 1oz White rice

Meal 2: 2oz oats, 250ml whole milk, 3heaped tsp anpb, 1.5oz whey, 1tsp sugar

Meal 3: spaghetti bolognaise made from lean minced beef and vegetables with a small serving grated cheddar cheese and two pieces White ( :( ) bread, small serving potatoes. 400ml whole milk

Meal 4: medium sized apple, 1oz nuts, 300g low fat cottage cheese, a little less than 400ml 1% milk

4g fish oil throughout the day lots of water and a multivitamin

not great. Need more veg, less milk, more meat too, need to get back on the chicken...

Last exam tomorrow!

Need to start with the pre breakfast cardio soon too...
 
Today - Back, Shoulders. Evening Workout

15mins cycling

Curl Grip Chins
8
5
4
3
4

Wide Neutral Grip Pulldown w/ Fat Gripz (strict reps)
5 plates x 10
10 plates x 6
10 plates x 6
10 plates x 6
10 plates x 6

BTN Smith Machine Press - slow negatives
bar x 10
66 x 8
88 x 5
121 x 5 PR
94lbs x 11

Seated Cable Row - Hard peak contractions
(didnt go heavy because of injury)
stack x 15
stack x 10 Fat Gripz from here
stack x 8
stack x 8

stretched out traps and upper back inbetween sets of the rows

Straight Arm Pulldown - slow negatives
8 plates x 7
6 plates x 11
6 plates x 9

stretched out my lats between sets of the straight arm pulldowns

Upright Row
66lbs x 8 w/ Fat Gripz
66lbs x 10 PR dropped the Gripz cause they hurt my wrists
66lbs x 10

Straight Bar Curls w/ Fat Gripz
66lbs x 6
66lbs x 6
66lbs x 5

couple of sets of plate pinches with a 55lb plate

15mins cycling

didnt realise how many sets I had done by the end! Not sure if I will carry on with the upright rows I prefer facepulls...

Using the fat gripz really limit the reps you can do, those pulldowns I normally can hit 10 plates for 12 reps, the curls were pathetic and I just did them really to kill my forearms, but got a bit of a bi pump during the process anyway. Since I cant do heavy rows or deads I have just been trying to hit my back with the movements I can do and really kill it... anyway it was a pretty fun workout
 
ExtraMile said:
Today - Back, Shoulders. Evening Workout

15mins cycling

Curl Grip Chins
8
5
4
3
4

Wide Neutral Grip Pulldown w/ Fat Gripz (strict reps)
5 plates x 10
10 plates x 6
10 plates x 6
10 plates x 6
10 plates x 6

BTN Smith Machine Press - slow negatives
bar x 10
66 x 8
88 x 5
121 x 5 PR
94lbs x 11

Seated Cable Row - Hard peak contractions
(didnt go heavy because of injury)
stack x 15
stack x 10 Fat Gripz from here
stack x 8
stack x 8

stretched out traps and upper back inbetween sets of the rows

Straight Arm Pulldown - slow negatives
8 plates x 7
6 plates x 11
6 plates x 9

stretched out my lats between sets of the straight arm pulldowns

Upright Row
66lbs x 8 w/ Fat Gripz
66lbs x 10 PR dropped the Gripz cause they hurt my wrists
66lbs x 10

Straight Bar Curls w/ Fat Gripz
66lbs x 6
66lbs x 6
66lbs x 5

couple of sets of plate pinches with a 55lb plate

15mins cycling

didnt realise how many sets I had done by the end! Not sure if I will carry on with the upright rows I prefer facepulls...

Using the fat gripz really limit the reps you can do, those pulldowns I normally can hit 10 plates for 12 reps, the curls were pathetic and I just did them really to kill my forearms, but got a bit of a bi pump during the process anyway. Since I cant do heavy rows or deads I have just been trying to hit my back with the movements I can do and really kill it... anyway it was a pretty fun workout
Click to expand...


You should deadlift with the fat gripz, you wont be able to do much weight anyway but it will be a greta grip exercise double overhand
 
Tblock1 said:
You should deadlift with the fat gripz, you wont be able to do much weight anyway but it will be a greta grip exercise double overhand
Click to expand...

I did RDL on my calf/ham day with the fat grips did 5 sets only with 110 and by the end my grip was wasted lol.

Deadlifts don't go on back day in my new split anyway though they go with hams.
 
Meal 1: 300g low fat cottage cheese, 2oz oats, 250ml whole milk
-missed a meal here, went in for my last exam and had to stay in school longer than expected afterwards-
Meal 2: 5 whole large eggs, 2 slices wholmeal bread
-workout-
Meal 3: 1.5oz whey, 400ml 1% milk, large bowl of melon, small homemade cookie
Meal 4: 5oz chicken breast, 200g noodles, 3oz blueberries

not good, barely scraped 200g of protein. Diet needs to improve...

struggling to get 50-60g of protein per meal without the aid of milk which I used to heavily rely on....
 
Tuesday 29th June

Meal 1:
2oz oats: 36g carbs, 6g protein, 4g fat
3oz blueberries 6g carbs
1oz apricots 13g carbs
200ml whole milk 9.4g carbs, 6.4g protein, 8g fat
2 scoops whey protein 3g carbs, 44g protein, 4g fat
30g ANPB: 4.4g carbs, 7.3g protein, 15g fat

Totals: 72g carbs, 65g protein, 31g fat

-cardio-

Meal 2:
185g lean steak: 45g protein, ~15g fat
200g potatoes: 35g carbs, 6g protein
300ml whole milk: 14g carbs, 9.6g protein, 12g fat
0.5oz whey protein: 11g protein, 1g fat
3oz fresh strawberries: 4g carbs
0.5oz brazil nuts: 2g protein, 9g fat

Totals: 53g carbs, 74g protein, 37g fat

Meal 3:
6 whole large eggs (poached): 40g protein, 25g fat
2 slices wholemeal toast: 32g carbs, 9g protein, 3g fat

Totals: 49g protein, 32g carbs, 28g fat

Meal 4:
9oz chicken breast: 60g protein 3g fat
small serving asparagus
1 slice wholemeal bread: 16.5g carbs, 4.5g protein, 1.5g fat
40g ANPB: 6g carbs, 9.75g protein, 20g fat

Totals: 26g carbs, 74g protein, 24g fat

DAILY TOTAL: 183g carbs, 262g protein (216 from first class protein sources; meat eggs milk), 120g fat = 2860kcal

best day so far. I worked out my maintanance to be 2875kcal and was planning on eating at maintanance so was pretty much perect in total calories.
I can see Im starting to lean towards low carb/high fat though...
Fats were maybe a little high, could drop it down to 90 and up the carbs to 200, protein could maybe do with being a little higher too but oh well.
Been drinking alot more water and green tea lately too.

Today - Cardio:
15 mins cycling

DB Complex:
upright row x6
high pull snatch x6
squat into pushpress x6
bent over row x6
high pull snatch x6

first round: 17lb DB's
second round: 26lb kettle bell, did the circuit twice, once with each arm
third, fourth, fifth rounds: 22lb DB's

10mins brisk incline walking on the treadmill

15mins cycling

wore my heart rate monitor:
-cycling I was around 140-170
-the walking had me up in the 170's
-complexes got my up to 180's, 190's and low 200's. Then while resting between circuits I dropped to high 130's so this was mimicing HIIT

got home from the cardio starving hungry!
 
ExtraMile said:
Tuesday 29th June

Meal 1:
2oz oats: 36g carbs, 6g protein, 4g fat
3oz blueberries 6g carbs
1oz apricots 13g carbs
200ml whole milk 9.4g carbs, 6.4g protein, 8g fat
2 scoops whey protein 3g carbs, 44g protein, 4g fat
30g ANPB: 4.4g carbs, 7.3g protein, 15g fat

Totals: 72g carbs, 65g protein, 31g fat

-cardio-

Meal 2:
185g lean steak: 45g protein, ~15g fat
200g potatoes: 35g carbs, 6g protein
300ml whole milk: 14g carbs, 9.6g protein, 12g fat
0.5oz whey protein: 11g protein, 1g fat
3oz fresh strawberries: 4g carbs
0.5oz brazil nuts: 2g protein, 9g fat

Totals: 53g carbs, 74g protein, 37g fat

Meal 3:
6 whole large eggs (poached): 40g protein, 25g fat
2 slices wholemeal toast: 32g carbs, 9g protein, 3g fat

Totals: 49g protein, 32g carbs, 28g fat

Meal 4:
9oz chicken breast: 60g protein 3g fat
small serving asparagus
1 slice wholemeal bread: 16.5g carbs, 4.5g protein, 1.5g fat
40g ANPB: 6g carbs, 9.75g protein, 20g fat

Totals: 26g carbs, 74g protein, 24g fat

DAILY TOTAL: 183g carbs, 262g protein (216 from first class protein sources; meat eggs milk), 120g fat = 2860kcal

best day so far. I worked out my maintanance to be 2875kcal and was planning on eating at maintanance so was pretty much perect in total calories.
I can see Im starting to lean towards low carb/high fat though...
Fats were maybe a little high, could drop it down to 90 and up the carbs to 200, protein could maybe do with being a little higher too but oh well.
Been drinking alot more water and green tea lately too.

Today - Cardio:
15 mins cycling

DB Complex:
upright row x6
high pull snatch x6
squat into pushpress x6
bent over row x6
high pull snatch x6

first round: 17lb DB's
second round: 26lb kettle bell, did the circuit twice, once with each arm
third, fourth, fifth rounds: 22lb DB's

10mins brisk incline walking on the treadmill

15mins cycling

wore my heart rate monitor:
-cycling I was around 140-170
-the walking had me up in the 170's
-complexes got my up to 180's, 190's and low 200's. Then while resting between circuits I dropped to high 130's so this was mimicing HIIT

got home from the cardio starving hungry!
Click to expand...


I'm sorry but your heart rate was not at 170 from walking.. if it was, you are at a serious risk for cardiac arrest.
 
ExtraMile said:
Tuesday 29th June

Meal 1:
2oz oats: 36g carbs, 6g protein, 4g fat
3oz blueberries 6g carbs
1oz apricots 13g carbs
200ml whole milk 9.4g carbs, 6.4g protein, 8g fat
2 scoops whey protein 3g carbs, 44g protein, 4g fat
30g ANPB: 4.4g carbs, 7.3g protein, 15g fat

Totals: 72g carbs, 65g protein, 31g fat

-cardio-

Meal 2:
185g lean steak: 45g protein, ~15g fat
200g potatoes: 35g carbs, 6g protein
300ml whole milk: 14g carbs, 9.6g protein, 12g fat
0.5oz whey protein: 11g protein, 1g fat
3oz fresh strawberries: 4g carbs
0.5oz brazil nuts: 2g protein, 9g fat

Totals: 53g carbs, 74g protein, 37g fat

Meal 3:
6 whole large eggs (poached): 40g protein, 25g fat
2 slices wholemeal toast: 32g carbs, 9g protein, 3g fat

Totals: 49g protein, 32g carbs, 28g fat

Meal 4:
9oz chicken breast: 60g protein 3g fat
small serving asparagus
1 slice wholemeal bread: 16.5g carbs, 4.5g protein, 1.5g fat
40g ANPB: 6g carbs, 9.75g protein, 20g fat

Totals: 26g carbs, 74g protein, 24g fat

DAILY TOTAL: 183g carbs, 262g protein (216 from first class protein sources; meat eggs milk), 120g fat = 2860kcal

best day so far. I worked out my maintanance to be 2875kcal and was planning on eating at maintanance so was pretty much perect in total calories.
I can see Im starting to lean towards low carb/high fat though...
Fats were maybe a little high, could drop it down to 90 and up the carbs to 200, protein could maybe do with being a little higher too but oh well.
Been drinking alot more water and green tea lately too.

Today - Cardio:
15 mins cycling

DB Complex:
upright row x6
high pull snatch x6
squat into pushpress x6
bent over row x6
high pull snatch x6

first round: 17lb DB's
second round: 26lb kettle bell, did the circuit twice, once with each arm
third, fourth, fifth rounds: 22lb DB's

10mins brisk incline walking on the treadmill

15mins cycling

wore my heart rate monitor:
-cycling I was around 140-170
-the walking had me up in the 170's
-complexes got my up to 180's, 190's and low 200's. Then while resting between circuits I dropped to high 130's so this was mimicing HIIT

got home from the cardio starving hungry!
Click to expand...

Get a new heart rate monitor. Anything above 200 and you would be puking all over the place, your body's defense mechanism to get you to stop. No way your max heart rate is anything over 204 (220-your age), and getting to within 10 beats of your max will have you puking and shaking with pain
 
Dude....congrats on following a good diet. You have inspired me to be more disciplined....really. I am gonna be on a modified Warrior Diet / TCD of sorts.....Nothing fancy though. Just gonna make sure to keep bad carbs at bay and eat lots of protein rich foods :D
 
Iv always had a heart that stays very low while relaxing and I can get it up pretty high while exercising and then it recovers and drops back down pretty quick... you know you can improve the strength of your heart, 30 year old runner is going to be able to get his above 180 even thuogh 220-30 = 190.

but it kept disconnecting during the walking and I had to keep resetting it so maybe the walking reading was off...

Maybe it is off or maybe not but whatever

Tblock what is your resting heart rate?

andalite Iv always wondered about warrior diet, maybe Ill try it some day... I wanna get lean enough so that when relaxed my upper abs show through. Dont wanna be ripped or super lean...
 
Last edited:
ExtraMile said:
andalite Iv always wondered about warrior diet, maybe Ill try it some day... I wanna get lean enough so that when relaxed my upper abs show through. Dont wanna be ripped or super lean...
Click to expand...

WD is cool. It's not that difficult for me because I don't generally like to eat very much in general.....I am trying to just maintain everything right now till I can start Deadlifting heavy again. Then the fun will truly begin :D
 
ExtraMile said:
Iv always had a heart that stays very low while relaxing and I can get it up pretty high while exercising and then it recovers and drops back down pretty quick... you know you can improve the strength of your heart, 30 year old runner is going to be able to get his above 180 even thuogh 220-30 = 190.

but it kept disconnecting during the walking and I had to keep resetting it so maybe the walking reading was off...

Maybe it is off or maybe not but whatever

Tblock what is your resting heart rate?

andalite Iv always wondered about warrior diet, maybe Ill try it some day... I wanna get lean enough so that when relaxed my upper abs show through. Dont wanna be ripped or super lean...
Click to expand...

I don't know my resting heart rate. I know you can have a higher heart rate than predicted but that was my point there's no way you have a higher heart rate because you dont do much cardio. I maybe have a slightly higher heart rate, but not much higher because I dont do enough cardio now either. Unless you are doing hard cardio 4 days a week plus there's no way. Anyways the case stands anything over 200 and you'd be laying on the ground in yuor own puke. The heart rate monitors on the ellyptical machines lie to me sometimes too. They'll say I'm at 202 when I feel really bad, but not that bad. Most of the time I get up to 196 though, without puking. But I am so drenched in sweat I feel like I do in a swimming pool. anyways though after all this it doesnt really matter lol
 
Tblock1 said:
I don't know my resting heart rate. I know you can have a higher heart rate than predicted but that was my point there's no way you have a higher heart rate because you dont do much cardio. I maybe have a slightly higher heart rate, but not much higher because I dont do enough cardio now either. Unless you are doing hard cardio 4 days a week plus there's no way. Anyways the case stands anything over 200 and you'd be laying on the ground in yuor own puke. The heart rate monitors on the ellyptical machines lie to me sometimes too. They'll say I'm at 202 when I feel really bad, but not that bad. Most of the time I get up to 196 though, without puking. But I am so drenched in sweat I feel like I do in a swimming pool. anyways though after all this it doesnt really matter lol
Click to expand...

it was a heart rate monitor you wear like a belt just under your pecs but whatever i dont care about it enough to argue about heart rates. Last time I checked my heart rate while resting was 54-56 per minute which is lower than average. Not checked since I
weighed this much though lol maybe its higher.

edit: just checked by taking my pulse manually while sitting down at my computer and its 52 per minute :)
 
Today isnt even worth mensioning, I knew I was having a BBQ with my dad and brothers today so the plan was to workout and have the BBQ as a pwo meal that way the white bread and stuff wouldnt be so bad, but I woke up late and had some jobs to do, then my little brother was doing sports day at school and asked if I could come and watch him and by the time I had walked home with him I had no time. Got back from my dads too late to go to the gym too.

Diet was awful, only ate 3 times. Breakfast was the only decent meal, 2 scoops whey, 2oz oats, 250ml milk and 1oz brazil nuts

only good thing about the BBQ is I got around 80g of protein lol. Bed time meal I was too tired to bother with anything and it was more like a snack.

Good thing was I didnt drink any milk today, apart from the stuff that was mixed into my oats to make oatmeal. The day before I barely drank any either and Im getting real bad milk cravings lol. Im drinking only water and green tea and before I would have 4 pints or more of milk a day. Now everytime Im thirsty Im desperate for milk lol. Im managing to resist and it should bring my bloat down and keep my cals nice and low.

gotta sort out my bedtimes too, im getting to bed real late and getting up real late. yeah Im getting 9, 10 sometimes 11 hours of sleep but Im getting to sleep between 1am and 3am and getting up between 10am and 12pm lol

Tomorrow will be better!
 
why don't you just do some BW complexes at home if you have no time to workout? Or with some of the free weights you have
 
Today - quads, abs

forced myself to get up early, so I was running on 6 hours of sleep aswell as only 32g of carbs lol

Seated Calf Raise Machine
95lbs x 20 PR
-rest pause-
95lbs x 10
-rest pause-
95lbs x 6

120lbs x 7

Leg Press slow negatives
190 x 10
280 x 30*
315 x 15
300 x 15
300 x 15

*was hoping for 4 sets of 15, long story short the setup on the leg press has been changed slightly which shortened the ROM a little, made a big differance as this was a weight I though would be a 15 rep weight, so I adjusted after, but after I had gotten 15 with the 280 I thought I only had 20 or so in me but managed to just keep going, not sure how far I could have taken it but I had a good burn going at 30 and the reps were getting hard so stopped there.

Standing Calf Raise
154 x 14 PR
-rest pause-
154 x 9
-rest pause-
154 x 7

Leg Extension
90lbs x 15 PR
90lbs x 15 last rep kinda shitty
80lbs x 15

Hanging Leg Raise
3 sets of 12

Kneeling Pulldown Abs
1 set of 20 w/ 6 plates
3 sets of 15 w/ 8 plates

Ab Wheel
3 sets of 15

Walking Lunges
3 sets of 20 reps on each leg with bodyweight + a 25lb weighted vest

15mins cycling

workout seemed to last forever! Got to leg extensions and it seemed like I had been in there for 2 hours! The whole workout lasted 1 hour 45mins. Glutes are gonna be sore as fuck tomorrow for sure!

didnt bother with complexes or extra cardio cause I was soaking wet with sweat and the lunges had felt like cardio lol, and I was smoked by the end. My hams are still sore from the hamstring workout like 5 days ago lol
 
Today:

Meal 1:
6 whole large eggs, scrambled: 42g protein, 30g fat
2 slices wholemeal bread: 32g carbs, 9g protein, 3g fat
Total: 32g carbs, 51g protein, 33g fat

-workout, quads and abs-

Meal 2:
2oz whey protein: 3g carbs, 46g protein, 4g fat
250ml whole milk: 12g carbs, 8g protein, 10g fat
250ml skimmed milk: 12g carbs, 8g protein
small pot of blackcurrent fat free jello: 20g carbs

Totals: 47g carbs, 62g protein, 14g fat

Meal 3:
10oz chicken tits: 66g protein, 3g fat
3oz cous cous: 48g carbs, 9g protein, 9g fat

Totals: 48g carbs, 75g protein, 14g fat

-snack- 3oz fresh strawberries: 4g carbs

Meal 4:
12oz cottage cheese: 13g carbs, 36g protein, 4.5g fat
2oz oats: 33g carbs, 6g protein, 4g fat
300ml whole milk: 14g carbs, 9.6g protein, 12g fat
1tsp olive oil: 4g fat
0.5oz whey protein: 11g protein, 1g fat
1tsp sugar: 6g carbs
3.5oz fresh strawberries: 4g carbs

Totals: 70g carbs, 62.5g protein, 25.5g fat

Daily Totals: 195g carbs, 242g protein, 86g fat = 2599kcal

decent, maybe underate a little as cals could have been 200 higher or so and making that up in protein would have been great because it would put me at 292, but whatever, Ill have to try and make tomorrow even better. Still need more veg though...
 
I could really do with a 5th meal man but 1 thing at a time lol. Gotta buy more steak iv run out...

I'm cant wait to start seeing results!
 
no lol, If Im lean enough so that my upper abs show through when relaxed, Ill be happy. Im guessing that will come through somewere between 12 and 15 percent bodyfat.

jdick is dat dere ectomorph he will probably always be leaner than me lol
 
Today's workout fuckin blew. Morning workout chest and tri's

wanted to give flat BB a rest this week since I maxed out last week

Flat DB Press
55's x 10
66's x 8
77's x 7
77's x 5
66's x 8

Deep Dips
7
6
4

Cable Crossover
30lbs each side x 20
40lbs each side x 15
50lbs each side x 8
60lbs each side x 6

Skullcrushers
short bar x 10
44 x 8
66 x 9
66 x 7 stopped here because I was getting annoyed

those above were dissapointing, was hoping to get 9 or 10 with the 77's. Tri's kept giving out on dips and presses which never normally happens. 7,6,4 dips are pathetic normally I could hit 10-12 with bodyweight. Cable crossovers made my shoulders hurt a bit which doesnt normally happen and skullcrushers were weak too, iv hit that weight for 3 sets of 15 before...


Picked up a bit after this though and started to enjoy it more.

Pushdowns w/ Fat Gripz
4 sets of 20 with 100lbs PR ---> good tri pump

Reverse Grip Pushdowns
70lbs x 20

DB Pullover
61lb Dumbell x 8
61lb Dumbell x 7
61lb Dumbell x 7

Seated BB Wrist Curl guess you could call the 77 and 94 PR's because I never went this heavy before...
66lbs x 8
77lbs x 6
88lbs x 3
94lbs x 3
44lbs x 14

50mins walking - had to walk back home from the gym, took the walking slow and didnt tire myself or get my heart rate particularly high

this workout was a shame because Iv loved working chest lately. Like I said I was weaker on everything except the pushdowns. My tri's never normally give out on presses and I normally get a good pump from flat DB presses, which wasnt that great today. Dips were even worse although I expected to get less since I did the negatives slower and more controlled than usual. Not gonna do dips or cable crossovers or skullcrushers anymore.

I think my chest/tri day will be flat BB, incline DB, pushdowns, pullovers or flies for a while now. Next chest workout will be a lighter workout too with higher reps.
 
Tblock1 said:
How are you liking the fat gripz? I'd think they would be great for pushdowns!
Click to expand...

yeah they were fun for pushdowns. Im gonna keep using them for pushdowns, seated cable rows, deadlifts (until my back injury is healed) and maybe some presses like dumbell presses or something. Thinking of starting BB Curls again too and I would use fat gripz on them.

diet hasnt been as good for the last 2 days...

yesterday:
meal 1:
2oz oats
250ml whole milk
3oz blueberries
1tsp sugar
12oz cottage cheese

meal 2: (post workout)
2oz whey
400ml 1% milk
5oz fresh pineapple
7oz fresh cantaloupe melon

meal 3:
8 or 9oz extra lean steak
I think it was was 3oz cous cous

meal 4:
4 large venison sausages (good quality)
4 small slices wholemeal bread

went to bed early at 9.30 so didnt have my eggs which were planned for my pre bed meal

today:

meal 1:
2oz oats
2oz whey
3oz blueberries
1tsp sugar
250ml whole milk

meal 2:
250g cottage cheese
medium sized portion of chips :(

meal 3:
1 large chicken breast
1 smaller chicken breast
small amount of cous cous
2 small potatoes
2 small slices whole meal toast w/ ANPB

meal 4:
will edit when Iv eaten it

gotta get it back on track...
 
Today was Hams and Calves and a little ab work

15mins cycling

Seated Calf Raise
120lbs x 8
-rest pause-
120lbs x 5
-rest pause-
120lbs x 4 PR (total reps)

Lying Leg Curl
80lbs x 10
100lbs x 8
100lbs x 7
85lbs x 9
85lbs x 8

Romanian Deadlift w/ Fat Gripz still going light because of my back, just making sure to get a stretch
110 x 15
132 x 10,8,6,4,2
198 x 6 --> moderate weight to see how my back felt (no fat gripz)

Standing Calf Raise
154 x 15 PR
-rest pause-
154 x ? not sure... might have been 9
-rest pause-
154 x 6

Weighted Side Bends
55lb x 20 on each side
55lb x 15 on each side

Bodyweight Hypers
3 sets of 15

15mins cycling

strength has def stopped increasing like it used to, alot less PR's than usual. Probably the lack of carbs, just from cutting out the milk that has dropped it down 100g or more... At least my strength seems to be maintaining and not dropping though, wierd because I hadnt hit calf pr's for a while and now they seem to be the only things getting stronger lol
 
Meal 1:
250g cottage cheese
small/medium banana
-1 hour later-
2oz oats
250ml whole milk
3oz blueberries
250g cottage cheese

-workout-

Meal 2
2oz whey
500ml 1% milk
1 bagel
1.5oz jam

Meal 3
7oz extra lean steak
2oz brown rice
1oz brazil nuts

Meal 4
6 whole large eggs
3 small slices wholemeal toast

gonna be a high carb day coming up soon...
 
down to 203.5 and lookin less bloated!

also Iv planned out how Ill get back into squatting, Im gonna start at very high volume with not much weight and work down until Im in very low reps with alot of weight. This will allow my to work back into the heavier weight. I have my reps planned out for each week and cant wait. Back is gettin better since Iv stopped squatting or deadlifting all together and started using this heat rub stuff. Gonna get a foam roller too...
 
Tblock: yeah I have before pics, I'll post them with after pics when I'm done.

Today- back + shoulders

wasn't mean to workout today but something came up meaning I couldn't workout tomorrow, so I decided to go today, but when I found out it was late in the evening so I didn't have much time to lift, hence the superset at the end and no rows.

15mins cycling

Curl Grip Chins --> all pr's since I havnt done weighted in so long
few sets of pulldowns to warm up
bw x 3
bw+ 11lbs x5
bw+ 17.5lbs x3
bw+ 22lbs x3
bw+ 26.5lbs x2
bw+ 32lbs x1
bw x 7

BTN Smith Shoulder Press slow negatives
bar x 10
66x10
88x3
110x7
88x10
88x9

strength is really sucking right now... Need a carb up day soon

Seated Facepulls
70lbs x 20
70lbs x 20
70lbs x 20

-those were supersetted with-

DB Pullover slow negatives
44lb x 20
55lb x 20
55lb x 20

15mins cycling

like I said strength is sucking, last year I remember doing pullovers and doing 20reps with 55lbs lol. Diet has been ok today I'll post up in a bit.
 
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miked8c said:
I gotta ask, why is your username the name of what appears to be a convenience store chain?
Click to expand...

I made the name because I was trying to think of one and saw an advert in a magazine for like an energy drink or something and it said "push that extra mile" thats where I got the idea from. Then tblock posted a link saying there was actually a gas station called that so I put the link in my signature lol
 
ExtraMile said:
I made the name because I was trying to think of one and saw an advert in a magazine for like an energy drink or something and it said "push that extra mile" thats where I got the idea from. Then tblock posted a link saying there was actually a gas station called that so I put the link in my signature lol
Click to expand...

hey bro I actually forgot I went done to southern california this last weekend I was driving and we stopped at chevron to get gas( chevron is a gas station) and there it was, the EXTRAMILE store. I was like "SWeet!" I was going to only get a monster energy drink cause I had already eaten but decided you would be didappointed lol so I got a beef stick too bulk up hahahaha. Gotta love those extramile stores, they're chevron's food store I guess. Anyway they were pretty well stocked actually:supercool
 
Tblock1 said:
hey bro I actually forgot I went done to southern california this last weekend I was driving and we stopped at chevron to get gas( chevron is a gas station) and there it was, the EXTRAMILE store. I was like "SWeet!" I was going to only get a monster energy drink cause I had already eaten but decided you would be didappointed lol so I got a beef stick too bulk up hahahaha. Gotta love those extramile stores, they're chevron's food store I guess. Anyway they were pretty well stocked actually:supercool
Click to expand...

If Im ever on holiday in America and go past one them Im def taking a picture of me stood outside it with the logo behind me lol.
 
oh yeah guys forgot to say the bad news


MY GYM IS CLOSING DOWN ON THE 9TH OF AUGUST :(:(:(:(:(:(:(:(:(:(:(::(::(:(:(:(:(:(:(

it is moving to another location, which would be too far for me to get to by bike. The only way it wont move is if they can get some funding from somewere that will allow them to buy all new gym equipment to fill the building that is currently being used as the gym, since all the equipment is being taken to the new place. I think they still have the dumbells, smith machine and cable crossover station from before it was all newly updated at the beginning of 2010 but since the council arnt interested in taking on the gym it doesnt look like they will find the funding in the next 3 weeks...

If/when it closes I will be forced to find a new gym, which will be two or three times as expensive and it will mean I have to get the bus to and from there every workout which will kinda suck...
 
ExtraMile said:
oh yeah guys forgot to say the bad news


MY GYM IS CLOSING DOWN ON THE 9TH OF AUGUST :(:(:(:(:(:(:(:(:(:(:(::(::(:(:(:(:(:(:(

it is moving to another location, which would be too far for me to get to by bike. The only way it wont move is if they can get some funding from somewere that will allow them to buy all new gym equipment to fill the building that is currently being used as the gym, since all the equipment is being taken to the new place. I think they still have the dumbells, smith machine and cable crossover station from before it was all newly updated at the beginning of 2010 but since the council arnt interested in taking on the gym it doesnt look like they will find the funding in the next 3 weeks...

If/when it closes I will be forced to find a new gym, which will be two or three times as expensive and it will mean I have to get the bus to and from there every workout which will kinda suck...
Click to expand...

damn bro I'm sorry that sucks:( I hate gym changes they are fucking annoying.
 
today is my carb up day, goin campin with a friend so Iv taken lots of food, and quite a bit of fast carbs just because they're so easy to snack on. Biscuits, pringles, dried fruit, wholemeal bread etc. Then the day after is quads and abs and thinking of starting squatting again...
 
I live basically on the edge between the countryside and the city, best of both worlds since Im near town and shops and stuff but can drive a few miles out and be in the country side, so we're camping out in a field behind a pub about 20-30mins drive away. Yes it is a designated camping/caravan field but not very often used by many people since its so basic lol
 
first of all, great job on cutting so far.. Already looking less bloated in this amount of time is crazy. Hope your gym situation works out- if it doesn't maybe you can convince your parents to buy some weights? maybe get a job or work around the house till you get enough? If this is the case, you might want to hit up Andalite since I know he's going through something similar right now
 
JDid23 said:
first of all, great job on cutting so far.. Already looking less bloated in this amount of time is crazy. Hope your gym situation works out- if it doesn't maybe you can convince your parents to buy some weights? maybe get a job or work around the house till you get enough? If this is the case, you might want to hit up Andalite since I know he's going through something similar right now
Click to expand...

i think the reduction in milk has made the biggest differance. Its cool I just need to be more consistent.

No way am I getting a home gym lol. Ill just have to start taking 2 seperate buses to get to the gym and 2 seperate ones to get back if I have to....

Overkilled it on the high carb day yesterday though, I've been eating 170-190g per day and for a high carb day I bet 250g would have been enough. But being a dumbass and a fat pig I ate around 500g of carbs on that day :( So getting it back on track now.

Got a BBQ with friends tomorrow though and everyone brings some food to contribute so Im gonna take some wholemeal bread rolls (Im thinking they will be unpopular with the normal people next to the normal white bread ones that other people will bring so I can have them all to myself lol) and some good quality burgers and eat like that... and try to avoid the sugary drinks.
 
Today - Quads, Glutes, Calves also did some abs and forearms

(morning workout)

ATG Squats easing back into it...
88 x 15
110 x 11
132 x 8
154 x 5

Gripper
HG-150 x 24 on each hand PR
HG-150 x 15 on each hand

Leg Press (deep)
330 x 9 PR
315 x 9
315 x 9
305 x 9

Seated Calf Raise
120lbs x 9 PR
-rest pause-
120lbs x 5
-rest pause
120lbs x 4

-calf stretch-

Standing Calf Raise
154 for 3 dropsets like above but I dont actually remember what the reps were, Im think it went 9,6,4

Walking Lunges
put on the 25lb weighted vest for 4 sets of 50 (25 each leg) (PR) then on the last set went straight into 25 squats while wearing the vest

Hanging Leg Raise
5 sets of 10

Bodyweight Hypers
4 sets of 10

Wrist Roller
3 rolls up and down w/ 13.75lbs

walked home from the gym, took 40mins

good workout, very hard. When I had finished I thought I had been in the gym 2 and a half hours but in fact it was only 1 and a half. One thing I have noticed when training after breakfast on low carbs is that workouts seem to go on forever but actually they are much shorter than I think
 
the.gladiator1987 said:
so whats ur situation EM re you injured?
Click to expand...

I thought you knew I had a back injury?

Its getting better but if Im honest right now Im actually looking more forward to being able to do squats, seated cable rows, weighted hypers and grip work more than I am looking forward to being able to deadlift again. When I think back on deadlifts really they are a pain in the ass. I dont think Iv ever been injured at squatting even though I suck at it even more than I suck at deadlifts
 
ExtraMile said:
I thought you knew I had a back injury?

Its getting better but if Im honest right now Im actually looking more forward to being able to do squats, seated cable rows, weighted hypers and grip work more than I am looking forward to being able to deadlift again. When I think back on deadlifts really they are a pain in the ass. I dont think Iv ever been injured at squatting even though I suck at it even more than I suck at deadlifts
Click to expand...

:worried::worried::worried::worried::goof: :goof: :goof: :eek2: :eek2: :eek2:
 
fuck deadlifts they piss me off. my traps actually seem to have grown a bit while iv not been deadlifting too which is wierd but I have to admit my back is no longer my best bodypart like it used to be...


12th July

Meal 1

6 eggs 40g protein, 30g fat
3 small slices wholemeal bread 29g carbs, 7.5g protein, 2g fat

totals: 29g carbs, 47.5g protein, 32g fat

-workout + cardio-

Meal 2
2oz oats 33g carbs, 9g protein, 6g fat
1.5oz whey 2g carbs, 33g protein, 3g fat
650ml 1% milk 30g carbs, 20g protein, 6.5g fat
100ml whole milk 4.7g carbs, 3.2g protein, 4g fat
2oz fresh blueberries 4g carbs
3oz fresh strawberries 3g carbs

totals: 77g carbs, 65g protein, 20g fat

Meal 3
10 oz extra lean steak 70g protein 10g fat
2oz brown rice 40g carbs, 4g protien, 2g fat
medium sized portion of peas
1oz brazil nuts 4g protein 18g fat

totals: 40g carbs, 78g protein, 30g fat

Meal 4
protein brownies made w/ 1.5oz whey, about 1.5oz ANPB and some chocolate milk shake powder

estimate 30g carbs, 45g protein, 35g fat

not too bad could do with more protein but seem to be loosing appetite...
 
Not lost that much weight since the last update, only half a pound but Im not suprised as the last week or so has been sub par.

Not really had a specific weighing day but I will make Monday the weigh day to keep track of weight loss now. It had been 17 or 18 days since I started trying to cut weight and so far I have lost 5.5-6 pounds...
 
ExtraMile said:
Not lost that much weight since the last update, only half a pound but Im not suprised as the last week or so has been sub par.

Not really had a specific weighing day but I will make Monday the weigh day to keep track of weight loss now. It had been 17 or 18 days since I started trying to cut weight and so far I have lost 5.5-6 pounds...
Click to expand...

what's your weight now?
 
yeah mike I look less bloated, my gut just looks like it sticks out a little less.

Today - not too bad...

Meal 1:
2oz oats 33g carbs, 6g protein, 4g fat
2oz whey protein 2g carbs 44g protein 3g fat
650ml whole milk 31g carbs, 21g protein, 26g fat
2oz fresh blueberries 5g carbs
few tsp choco milk shake powder 6g carbs

totals: 77g carbs, 71g protein, 33g fat

Meal 2:
lean minced beef bolognaise with 2oz wholemeal pasta and a small serving cheddar cheese

Meal 3:
protein brownies:
1.5oz whey 1g carbs 33g protein 2g fat
40g ANPB 6g carbs, 10g protein, 20g fat
0.75oz choco powder 8g carbs
1oz raisens aprox 18g carbs

totals: 33g carbs, 43g protein, 48g fat

Meal 4:
250g cottage cheese 7.5g carbs, 27.5g protein, 12g fat
1 medium banana 20g carbs

totals: 27.5g carbs, 30.5g protein, 12g fat
 
Today - Chest Tri's. (morning workout)

probably the most sub par workout since I started cutting...

15mins cycling

Benchpress - slow negatives
bar x 8
88 x 10
110 x 5
132 x 5
165 x 5
187 x 8
160 x 12
160 x 10

Incline DB
50's x 10
33's x 20
39's x 13
39's x 12

Medium Decline CGBP never done any sort of decline press before...
110 x 5
132 x 7
132 x 7
121 x 5
wow that sucked...

balance and stability was an issue during the decline presses for some reason...

Flat Flyes only fuckin exercise I enjoyed in the whole workout
33's x 8
22's x 20
27.5's x 12
27.5's x 10

Pushdowns w/ Fat Grips
120 x 10
140 x 10
140 x 6
130 x 10

Rope Pushdowns
60 x 15

15mins cycling

wow wtf was that

as a referance my best bench presses are 242x1, 220x5 and 132x25. And I have CGBP'ed 198x5 before on a flat bench...
 
today

meal 1
500g cottage cheese
2oz oats
2oz blueberries
250ml wholemilk
1tsp sugar

-workout-

meal 2
3 whole eggs
half a red pepper
500ml 1% milk
1oz whey
handful salad
200g white potatoes

meal 3
2 lean beef burgers
2 wholemeal bread rolls

meal 4
6 large whole eggs
2 small slices toast
1 medium banana
 
Cutting blows ass for strength. Seriously.

I'm at the point I won't even bother seriously trying to get lean other than eating a clean ass diet unless I'm on.

Cutting naturally it is so effin hard to maintain a large percentage of the strength and mass you have.

This is a big reason why so many legit natural bodybuilders look frickin puny compared to pro's. It's not just the massive amounts of roids, but the fact that your body can still be anabolic even on a reduced calorie and with extra cardio.

Not sayin hey bro get on the juice, just that expect to lose size and strength.
 
Yeah I know it's not like I wanna get super lean though, visible upper abs when relaxed is lean enough for me.

Chest and shoulders nice and sore today!
 
Today - Calves, Hams, Abs. Morning Workout.

-got a lift to the gym-

Standing Calves -2 second pause at the bottom of each rep
110 x 8

154 x 10,8
-rest pause-
154 x 8,6
-rest pause-
154 x 7,4

110 x 12

that was two seperate rest pause sets with 154

Seated Calf Raise
90 x 10
60 x 25
-restpause-
60 x 20
-rest pause-
60 x 18
-rest pause-
60 x 15

not the best quality reps with 60, calves had gone kind of numb and was finding it hard to squeeze them and keep it controlled...

Lying Leg Curl
100 x 10 PR
100 x 7
90 x 8
80 x 7

Dumbell RDL
55's x 20
66's x 20
77's x 15 PR I think...

Deadlift w/ Fat Gripz
132 x 8 -double over
176 x 1 -double over
176 x 3 -mixed from here
187 x 2
198 x 1

Weighted Rope Cable Decline Situp
10lbs x 10
30lbs x 10
40lbs x 5 and a half

Ab Wheel x 15,10,10
-supersetted with-
Bodyweight Hypers x 15,15,15

fast walking on the treadmill @ 14% incline, 3.1mph - 10 mins got me sweating like fuck and panting like a dog

DB Complex
upright row x6
high pull snatch x6
squat into pushpress x6
bent over row x6
high pull snatch x6

1st set 27.5lb DB's
2nd set 27.5lb DB's -wanted to die
3rd set 22lb DB's

long ass workout!

walked home from the gym at a moderate pace which took 38mins
 
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Today

Meal 1
6 whole eggs -40g protein 30g fat
2 small slices toast -20g carbs
large banana -30g carbs

workout + cardio

Meal 2
2oz whey in water -45g protein
2oz oats -33g (slow)carbs
1.5oz kids cereal -30g (fast)carbs
1/2 cup 1% milk -5g carbs, 4g protein, 1g fat
2 tsp sugar -12g (fast)carbs
2oz blueberries -5g (slow)carbs

Meal 3
1 and a half large chicken breasts ~45g protein
2oz wholemeal pasta ~40g carbs
small serving cheese ~8g fat

Meal 4
aprox 10oz extra lean steak ~70g protein
1 small wholemeal bagette -65g carbs
salad

just listing the important nutrients from each food
 
ExtraMile said:
Lol I was 215 for a few hours like a month ago :)

Is that from all the ice cream?
Click to expand...
I'm exaggerating. I am probably around 200. But I think thats shit as well. I've gotten so fat around the belly hahaha....

I know why this has happened though. I'm resetting my metabolism. Come Monday it's back to restricted eating. Shit.

Good news is that I'll get to 185 in less than 2 months.
 
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