View Full Version : Body recomposition

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08-19-2005, 11:49 AM
Decided im guna keep an online journal as im doing a reasonably long cut and think this will be a real help.

A little background info - 18yrs old,5ft11 at the moment i think i am roughy 235 (16 stone 11) pounds. I am guna weigh myself at the gym 2moro morning. I have been dieting down now for the past 2 weeks tweaking my diet. I think my mainantence cals are roughly 4200 so i started from monday of this week on 3700cals. The breakdowns im guna try and keep at until i drop the cals again are 300+grams of protein/200g of carbs and 100+g of fat. these are not exacts as i wont be eating the exact same thing everyday.

My training is as below and i am not doing any cardio as of yet i may start doing some when my cals drop to a certain level.

Monday - chest/bi's
Tuesday - rest
Wednesday - shoulders/abs
Thursday - back/tri's
Friday - rest
Saturday - legs
Sunday - rest

Im guna hopefully get a digital cam as soon as possible so i can put up a start photo or 2. i have got bodyfat calipers and the first time i used them the result was 23% not sure how accurate this is but i will appreciate all input when i post a pic. i hope to get my bodyfat down to about 15% if not under. I dnt know how possible this is but im going for it. Im dieting until christmas atleast so am aiming for roughly 1pound to 1.5 pound a week loss depending.

I am also going to be doing a 14 week cycle of test enanthate from september to mid december i think. Im just finalising plans for this at the moment and putting orders in.

All input and help is appreciated feel free if anybody does read this to make pointers and point out my mistakes.

08-20-2005, 03:10 AM
micros for yesterday 19/august - 3642cal/327.4p/176c/146.4f

legs today

squats below parallel - bar x 12, 70kg(154) x 10,80kg(176) x 8,100kg(220) x 6
front squats - 132 x 10, 176 x 8
hamstring curls(machine) - 132 x 10, 154 x 8
calf press(machine) - 220 x 8, 242 x 8

legs are improving but still a weak point really need to work on them. finally got my form right for squats now just working on increasing strength.

weight as of 9 this morning - 16stone 7/ 231 pound

micros for today 20 august


08-21-2005, 02:04 PM
micros for 2day


no training today as is sunday and didnt get up till 12 think i actually got 12 hours sleep last night usually i get exactly . think this may have had a negative effect as i feel tired already. had to have mainly shakes today as i got up so late and been busy.

08-22-2005, 08:05 AM
i have decided on aiming hopefully for a 2 pound a week drop as this should hopefully be possible while on my course as i will be able to hold on to a lot of muscle. I am aiming of around the 200 pound mark by christmas mark but im going more on bodyfat that actual weight.

08-22-2005, 03:14 PM
cals for 2day - 3720cal/231c/129f


flat db - warm up- 33 x 12, 77 x 10, 88 x 7, 99 x 6 (heavier next week 110 for 4-6 hopefuly)
incline bb - 154 x 10, 176 x 8. these were hard after db first
db flies - 33 x 10(to easy), 44 x 10(to easy)
machine unders(funy exercise i tried for a change - 44 x 10


bd curls superset with 38.5 x 8, 44 x 6
preacher curls 59 x 8, 59 x 6
machine 1 arm concentrate - 33 x 8

biceps were fried after this overall a good workout i thought was happy with my db lifts as i didnt have a spotter.

08-23-2005, 03:02 PM
rest day 2day.

cals - 3580cal/320p/215c/152f

as it was a none training day didnt get to worried about being short a hundred calories or so

08-24-2005, 01:36 PM
today shoulders and abs
trained later on in the evening than usual but didnt have chance to move my carbs around so felt a bit tired at the gym.
shoulders -

db military press warm up 22 x 15, 60 x 10, 71 x 8, 77 x 4(got 6 last week didnt have a spotter gettin them up took alot out of me)
machine press, 170 x 8, 209 x 4
seated lateral raises focusing on rear delts, 22 x 10, 22 x 10, 27.5 x 10
bb smith shrugs, 198 x 10, 220 x 8
bb row, 60 x 12

machine - 22 x 12, 33 x 10, 44 x 8
girls (not sure its name) 20 x legs in air
cable twist, 66 x 15
leg raises, no weight x 0, 9 x 8

overall an ok session but i did feel tired. must not change training times again..

micros for 2day -3640cal/398p/216c/125f

08-25-2005, 03:28 PM
micros for 2day - 3606cal/315p/212c/141f


had a good session 2day was impressed after yesterdays tired attempt

back - DL - 15 warm up with bar + stretches,
overhand, 154 x 8, 220 x 8, changed grip to one hand overhand one under, 264 x 6, 308 x 3(this is a personal best)

relaxed deads - 154 x 8, 176 x 6
close grip pulldowns, 159 x 10(to easy), 209 x 8

dips, bodyweight x 10, bw +22 x 8, bw+ 33 x 6
machine pushdown, 88 x 10, 110 x 8
hammer skull crushes, 55 x 10, 66 x 6.

happy with workout thought id put some emphasis on deads as i havnt tried to max out before. i usually do them last was happy with what i got.

08-26-2005, 01:59 PM
no training today

micros - 3658cal/294p/237c/154f

to much carbs dont wanna go over 200 if i can from now and am also guna try and drop my fat a tad as well to around the 120 mark. was experimenting making my own sarnies and taking them to work so thats why im a bit off.

decided am changing morning breakfast shake by taking the oats out of it and having them in either my pre or post workout shake.

08-27-2005, 05:56 AM
been tracking this for over a week on here but sorting out my cals and being strict wit my eating for about 3 weeks now. was way off what i thought were maintanence cals as ive been sticking to 3700 cals and ive stayed the sameor even gained a pound so im droping my cals again to 3000. im guna try keep protein in the high 270, carbs about 150 and fats 100+.

im having ym first cheat today im having a couple of drinks and indian 2night. will only eat 1500 cals during the day as i got up late so im leaving myself 1500 for 2night i may not eat this much but just in case.

legs day
squats below parallel - bar x 12, 70kg(154) x 10,85kg(187) x 8,100kg(220) x 4
quad extensions - 176 x 8, 209 x 8
SLDL - 110 x 8, 154 x 8
calf press(machine) - 220 x 8, 242 x 8

need to start going to the gym at 3 a bit later on and stop sleeping in so i can get more carbs in before training

08-28-2005, 09:18 AM
havnt tracked diet sat/sun as had a weekend off kept protein as high as possible will be back at it 2moro. training a bit earlier as its bank holiday

08-29-2005, 01:38 PM
micros for monday 29 aug


decided flatbb first - bar warm up x 15, 154 x 10, 198 x 8, 220x5+1(usually get more), drop 132 x 20
incline db - 66 x 8, 77 x 7+1
machine flies - 209 x 10, 264 x 6
db curl - 38.5 x 8, 49 x 8
hammer curl - 55 x 8, 77 x 7
1 arm concentrated - 33 x 8

was a good workout but i didnt choose to go heavy on bench as i had to train at 11 instead of 5:30 and i always feel tired training in the morning.

training partner back which is good news

08-30-2005, 12:44 PM
2days micros - 2993cals/288p/160c/129f

maybe to many carbs especially as its a not training day. diet was ok apart from that.

08-31-2005, 03:59 PM
2days micros - 2959cal/326p/182c/95f

to many carbs and just short on fat really.


BB press - warm up x bar, 154 x 10, 176 x 8, 198 x 5(almost got 6 hopfully next week)
machine press(front grip) - 159 x 10(easy), 225 x 4
seated laters focusing on rear delt -27 x 10, 33 x 10,
upright rows - 82 x 10, 104 x 8
DB shrugs - 66 x 12(should have gone heavier)

machine - 33 x 10, 44 x 8, 55 x 6
girls abs (legs in air) - 20

training was good but for some reason i never feel my shoulders aching like i do my chest. i seem to have developed a click in ly shoulder when i do dumbells so im leaving them out for a while. i thik this has happend from doing arnolds possibly so guna only use these once a month if that.

09-01-2005, 01:12 PM
should be back and triceps today but i seem to have heart my wrist doing shoulders yesterday so only did back.


bb rows - bar warm up, 110 x 12, 154 x 8, 187 x 6
Wide grip pull down - 176 x 10, 209 x 6
DL - 220 x 8, 264 x 6, 308 x 3 (got the same as last week which is good as i did them first last time)

will give micros 2moro forget to right something down and its at work

09-01-2005, 01:31 PM
journal lookin good man...Im going to be paying attention, thought about running a similar cycle myself in a few years...is this your first one?

09-02-2005, 10:11 AM
no i finished a 8 week bulking cycle june 4 of just 500mg sust and some d/bol. got good results about 2 stone but ive been on three holidays since and even tho ive kept the weight ive put on a little bit more fat. ive kept almost all if not all my strength and im now 4 months after my course so im pleased. ive decided just 1 jab a week of 250 sust as im cutting so this will just enable me to hold on to my muscle. im doing it for 14-16 weeks i think.

09-02-2005, 12:05 PM
micros for yesterday - 2937cal/327p/164c/125f - a little to high in carbs but it was a training day so i dnt mind.

micros for 2day - update 2night

no training 2day but my wrist does feel much better. ive got legs 2moro so that shouldnt create any problems and am just leavin it till monday see how it is with chest. also am going to invest in a belt 2moro as my deadlifts are improving i feel a need for one now.

09-03-2005, 08:51 AM
micros - 2930cal/266p/184c/96f
not enough fat and to many carbs this is because my eating was all over


squats super with - warm up bar - 1st 132 x 8, 2nd 132 x 8, 132 x 6
front squats - 1st 132 x 8, 2nd 132 x 8, 132 x 4
quad extension super - 198 x 8
hamstring curl - 132 x 8
1 leg leg press machine - 192 x 8

good workout, decided to do a superset based workout am struggling to wak now. another reason for this is i really wanted to concentrate on my squat form so this allowed me to do so with it still being a good workout may do this again.

09-03-2005, 08:53 AM
Also have just got more protein as well as fish oil and milk thistle am just waiting for my order of aas to arrive and should be starting soon.

Also went from 16stone 8 - 16stone 7. only a pound but i want 2 a week. i think this has to do with the fact ive only been on these cals for 5 days so am staying on it for anohter week hopefully will have droped 2 pound come next sat

09-04-2005, 02:04 PM
micros - 2922cal/306.8p/180c/105.3f

no training today a bit to high on carbs guna try and keep them down under 150 from this monday.

09-05-2005, 12:52 PM
Chest/Bi's 2day


flast DB warm up x 12, 77 x 10, 88 x 8, 110 x 4+2
Incline bb - 154 x 8, 176 x 5+1, 154 x 7+1
Dips - BW x 9, BW x 9


Preacher super with - 60.5 x 12,60.5 x 8 (these were done straight after each other and my biceps were fried afterwards)
DB Hammer curls - 33 x 8, 27.5 x 8
Machine curls - 110 x 7+1

Micros - 2986cal/312.6p/162.4c/117f

09-06-2005, 03:59 PM
micros for 2day - 2946cal/309p/156c/146f

a little bit high on fats 2day really.

09-07-2005, 03:25 PM
Micros for 2day - 3004cal/331.4p/138.7c/116.9f



bb press warm up x 12, 154 x 10, 176 x 8, 198 x 5+1 drop 110 x 12 (still not getting that 6 will do db next week to hopefully change this)
widegrip machine - 159 x 8, 209 x 5
seated rear delt raises - 27.5 x 12, 33 x 8
upwright rows - 92.4 x 10, 115 x 6 (to heavy to quick)
seated db raises for traps - 27.5 x 10


machine -22 x 10, 33 x 10, 55 x 8 drop to 11 x 10 (abs totally dead)
girls with straight legs just above ground, x 15.

overall an ok workout, still want to improve on that bb press and am concentrating on working on my rear delts as i think these need work especially as im cutting. dont want my shoulders to look funny

09-08-2005, 09:51 AM
training back/triceps

micros as of now are 2079cal/226.8p/104c/77.2f

its my parents anniversary 2day so we are going for a meal 2night to a new japanese restaurant. ive made sure my protein has been high as possible 2day and have left myself 1000 cals. i cant imagine ill eat that much as dnt know wether i like the food and im not drinking so will have a protein shake when i get in.

DL warm up x bar, 154 x 8, 220 x 6, 264 x 6, 330 PR
bo rows - 132 x 10, 176 x 6
machine row with wide bar - 99 x 8(to light), 160 x 8

flat bb press - 154 x 10, 198 x 8, 231 x 4
skull crushes - 71.5 x 8, 82 x 5+1
rope push down - 55 x 10 straight to
revese rope push down - 55 x 8

overall a good workout. after the little tweaks ive made to my workout this past 6 or so months and diet thanks to this site everything is coming on great. im would have been more than happy at keeping my strength while cutting but im actually gaining slightly which im very happy about.

09-10-2005, 02:32 AM
micros for yesterday - 2815cal/298p/127c/115.7f
a little off because i went to the casino, unplaned so didnt manage to get everything i needed.

WEIGHT AS OF THIS NOW 16 STONE 4 (228 pound), thats 3 pound this week which is a pound over what i want. stickin with the same ratios this week see what happens without any changes or slacks in my diet at all.

have been really good with my diet since i started even my cheat meal this week at th jap restaurant was fitted into my cals and i think was less than i thought as it was very healthy.

09-10-2005, 11:29 AM

Squats- warm up with bar, 132 x 10, 176 x 8, 198 x 6 all ATF my squat is still not getting better from now on i am concentrating on improving this more than anything.
1 leg quad ext - 77 x 8, 99 x 8
1 leg ham curls - 77 x 8, 88 x 6
calfs - 220 x 8, 242 x 8

overall a good workout i really want to improve my strength but also the size of my legs. i have started doing some of the exercises 1 leg at a time to try and focus more on what im doing im going to rotate this weekly. my legs feel shot at the end of each training session so i know im hitting the muscle its just my dam squat wont move up.

Micros - 2936cal/258p/136.6c/124f

09-12-2005, 12:39 PM
micros - 2920cal/353p/126.6c/98.5f


flat bb - warm up x bar, 176 x 10, 198 x 8, 220 x 4+2, drop 110 x 20(slow concentrated)
DB incline - 66 x 8, 77 x 6+1
DB Flies - 44 x 10, 49.5 x 8

flat bar - 66 x 10, 88 x 8
rope - 66 x 8, 88 x 8
1 arm machine - 33 x 8, 55 x 6 assisted

overall a good workout, my barbell bench didnt go anywere this week as i started heavier and i really felt my chest for doing so

09-13-2005, 11:39 AM
havnt racked cals today as i havnt had any woke up this morning throwing me guts up. think i had some dodgy eggs im not happy.

09-14-2005, 05:15 AM
feelin a bit better 2day might treat meself to a mcd's 2day or sumit then start tracking cals again 2moro as i didnt eat a single thing yesterday and only coco pops this mornin

09-15-2005, 10:06 AM
didnt feel any better yesterday off work 2day again cant hardly stomach anything and head is banging. friday 2moro will just eat like a regular person let me heal weigh meself sat then go from their only going to weight myself every 2 weeks from now on

09-19-2005, 01:24 PM
finally feeling better and able to stomach things again been on my diet today but havnt tracked cals will go from tomorrow

09-19-2005, 02:28 PM
Chest and Bi's


Flat DB - warm up x 12, 88 x 10(new PR), 99 x 4+3, 110 x 2+2 (suffered for going heavier on first set)
Incline BB - 132 x 8, 176 x 4 + 2
Flies machine - 225 x 10, 257 x 5


seated DB - 38 x 10, 50 x 5
close grip preacher - 82 x 8, 104 x 4
straight to DB hammer curls - 35 x 6
1 arm BD concentrate - 27 x 8

overall a good workout my chest was really done in by doing the new PR but it felt good now i can work from their.

09-20-2005, 01:38 PM
micros as of now are - 2560cal/223.7p/180c/100f

my protein is low but i no thats because my dinner only had about 25g and thats also why my carsb are so high. i have left just short of 500cals as were having indian so im having plain chicken tikka which isnt bad at all but im having a naan bread which isnt the best

09-21-2005, 01:22 PM
micros - 3042cal/289p/201c/112.3c
bit high on the carbs but ill survive



DB press - warm up x 14, 55 x 10, 60 x 8, 71.5 x 8
behind neck smith press - 132 x 10, 176 x 6
rear delt machine - 143 x 10, 160 x 8
BB shrugs - 176 x 10, 242 x 8, 264 x 6
preacher rows - 82.5 x 10

Girl machine - mix different styles x 40
machine - 33 x 10, 0 x 8 slow concentrated

ok workout seem to be getting a little niggle when i do shoulders just under my right armpit dnt know what this is buts its sore now and it goes in 2 days so im not worryin about it at the mo

09-23-2005, 02:13 PM

g/f goes to uni living their on sat so went out to the casino won 240 pound which was good kept my protein high during the day so it was ok



DL - warm up x 10, 154 x 10, 220 x 8, 276 x 6, 341 x 1(PR), 341 x 2(PR), 220 x 8
Bent over rows - 1554 x 8, 198 x 4(to heavy)


Dips - bw x 12,bw+10 x 8, bw+15 x 8, bw+25 x 4
machine push down - 77 x 10, 99 x 8
DB crushes - 27.5 x 10
db standing overhead singles - 22 x 6

a good workout got another pr while im cutting so im happy.

diets guna be a bit off possibly today and2moro and my g/f going to uni so with moving her up their and her geting upset wanting to do this and that is a bit of a hassel. went out thursday night had a gd night with her so havnt got micros.

09-23-2005, 02:13 PM
friday micros -

no training just sleep

09-24-2005, 09:29 AM
Didnt meet my micros friday but my protein was over 250g and my cals about 2500 just got back from taking my g/f to newcastle uni had chinese buffet their so back at the diet 2moro.. Should be even easier to stick to it as i only see my g/f every 2 to 3 weeks now so hurray in a way.

Also hopefully getting my SUST and NOLVA monday/tuesday so im happy after waiting 3/4 weeks

09-25-2005, 09:39 AM

Squats - bar x 12 warm up, 132 x 10 ATF, 176 x 8 ATF, 198 x 6 paralel(220 nxt week)
Frnt squats - 110 x 8 ATF, 154 x 5 ATF
Quad ext x 1 leg - 88 x 8
Ham Curls x 1 leg - 77
Calf x 1 leg - 242 x 8, 258 x 8

An ok session my legs feel well trained and my legs in general especially calfs are starting to look much better. Would have liked to have gone heavier on squats but no spotter so will do this nxt week

Micros - 2995cal/314p/193c/96.5f

09-26-2005, 01:39 PM

Flat BB - warm up x 15, 176 x 10, 198 x 8, 220 x 2+4
Incline DB - 66 x 8, 77 x 6
Cabel flies - 66 x 10, 82.5 x 8

DB curls - 38.5 x 8, 49.5 x 8
Preacher curls - 82.5 x 8, 82.5 x 8
21's - 38.5

A good session over all im just not happy with my bench starting to weaken. Starting heavier is making the difference but now ive done it i dnt really wanna go back. also ive only really had 100g of carbs before the gym im guna try and upthat to about 150 on training days and go low on non training days

Micros -

09-26-2005, 01:40 PM
Also weight as of sunday morning 16 stone 4 so hopefully should be 16 stone 2 end of the week well see

09-27-2005, 02:42 PM
Micro - 2992cal/329p/166.2c/110f

rest day eating has gone well ive decided to keep my carbs around the 150 ish might up them abit for training as i have started feeling sluggish

09-28-2005, 08:46 AM
**NOTE TO SELF** at the moment i am using a lower set training programme doing no more than 10 or 11 at the most sets for back/legs/chest/shoulders on average between 8-19. i am using between 5-7 sets for bi's and tri's. I will try this till i need to drop my cals again maybe longer then depending on the results i have had go upto 10-14 sets and 7-9 for bi's/tri's

09-28-2005, 01:12 PM


BB- warm up bar x 10/88 x 10, 154 x 10, 176 x 7+1, 198 x 4+1
DB - 55 x 8, 66 x 6+1
Side laterals norm - 27.5 x 12,33 x 10
BB upwright rows - 82.5 x 10, 93.5 x 8, 110 x 6(smith machine)

Machine - 22 x 10, 33 x 8, 55 x 6
girls- straight off different styles 8/8/8/8

Overall a good workout i am now going to stop with the forced reps and failure and keep it to just my last set of the main exercise for each bodypart.

micros - 2971cal/280p/252.4c/114.5f
far to high on carbs i wanna be around 200 at the moment but my mam had got me these potatoe thing being nice so i ate them. They were bloody lovely like 50g of carbs however

diet i have been much higher in carbs today as ive started to notice my lifts drop slightly. Im going to aim for around the 200g mark

09-30-2005, 02:52 AM
did back/tri's yestersay made a big mistake and went out on the lash last night shouldnt have done but their ya go

10-02-2005, 01:55 AM
very nice looking journal man
we'rein about the same boat haha

10-02-2005, 02:00 PM
lol yeh

Well i totally messed up went to see the g/f sat total intention been their for a few hours come back. i took protein/protein bars the works. The problem was she lives with 5 other girls and they wanted me to get smashed with them. Now no matter how strong you can be on a diet a party with 6 girls is something no man should turn down so the diets been off since thursday and its back strong 2morrow for atleast 3 weeks if not a month without a cheat meal or anything hopefully

Thursday Back/Tri's

DL - warm up 88 x 10/8, 220 x 8, 286 x 5, 308 x 4, 352 x 1, 264 x 6
BO rows under bar grip - 132 x 10, 176 x 8
BO row overhand emphasis on upper back - 132 x 10


Flat bench - 154 x 10, 198 x 7, 198 x 4
Overhead seated DB- 88 x 8, 110 x 6
super stand overhead DB-22 x 8
super DB extension - 27.5

Overall a good workout i was still a bit sore today but i think that has to do with the lack of protein anloadsa of alcohol so

10-03-2005, 01:39 PM

Felt tired throughout this workout. Im sure this is caused by to much drinking recently
from now on i am not going to include the warm ups in my writing

flat DB - 88 x 10, 88 x 8, 110 x 3 drop 60.5 x 10
Incline DB - 66 x 8, 71.5 x 6
Machine flies - 209 x 10, 275 x 6

Standing preacher curls- 82.5 x 8, 104.5 x 8, 104.5 x 6
Standing rope curls - 66 x 8, 77 x 6

overall a good workout i just felt real nackerd throughout and what not from the drinking.


10-05-2005, 11:40 AM
micros for yesterday - 2966cal/329.4p/157c/113.9f

am meant to be doing shoulders/abs today but i woke up this morning with a pain just around my left shoulder blade and it hurts when i move. It is not to bad but i do as i dnt want to make it worse and not be able to train for a while i am going to miss the gym today and just move everything up a day which isnt a problem

10-06-2005, 10:42 AM
Micros - 2730cal/297.4p/223.6c/65f
to low on fat to high on carbs. Had some jacket potatoe cut in wedges that i usually do. My mam made them for me and decided to tell me afterwards that they were covered in **** more or less. Thats why the less cals.

Have also made an promise to myself today as i look in the mirror and see a huge fat round blob that i am only going anywere near alcohol once a month and thats going to include my cheat meal and this will be it once a month till xmas or after.

I am at work now but just a quick note to say back feels much better no twinge will be hitting shoulders and abs hard

10-06-2005, 02:49 PM


Seated military bb press super with- 132 x 8, 154 x 8, 176 x 6
Arnolds - 33 x 8, 44 x 8, 44 x 6
seated rear lat raises - 27.5 x 10, 33 x 10, 44 x 6
DB shrugs - 77 x 10, 88 x 8
bb rows 88 x 8


BB twist usuing a flat bench - 44 x 10, 49.5 x 8
Revers grip curls - 49.5 x 8/8


Machine - 22 x 10, 33 x 8
girls with legs straight out in air - 15 reps
leg raises - 4.4 x 8

Overall a good workout and my shoulders felt burnt out at the time however looking at the weight drop as i was supersetting makes me feel like a pussy now. Yet they were incredibly difficult

10-08-2005, 04:15 AM
Micros for friday - 2902cal/310.5p/194c/87.5f


WGPD - 159 x 10, 198 x 8, 192 x 6
BB Rows underhand - 132 x 8, 165 x 6
Upper back machine rows - 110 x 8, 126 x 6
CGPD - 159 x 8, 198 x 6


Dips - BW x 10, +22 x 8, +33 x 6
Skull crush with preacher - 82.5 x 8, 82.5 x 6
Short rope - 44x 10

A good workout. didnt do deads or anything to heavy as didnt want to hurt my back again. Also am not going to failure like i have been on the last set of every exercise to see if it works better for me. Bit of a mix with back but it felt good

10-08-2005, 05:50 AM
Weight as of today 16stone 3 so have lost a pound over the last 3 days hopefully come next week will be 16 stone1 or under

Also hopefully am getting my sust this week

10-09-2005, 06:23 AM
went out on this piss as g/f winged and wined till their was no option left not and excuse but still shaged diet enough said

10-10-2005, 12:50 PM
Monday no tracking of cals felt like crap in gym again due to alcohol


flat bb - 154 x 10, 198 x 8, 220 x 2+2
incline bb - 132 x 10, 176 x 4+2
dips - bw x 8, bw+12 x 6

DB stand curls super - 38.5 x 8, 44 x 6
Hammer curls - 55 x 8, 55 x 6
1 arm machien curls - 44 x 8

an overall ok workout was just my bench has droped and i know its because i was tiring out due to the weekend out.

10-11-2005, 02:25 PM
micros for 2day 2933cal/192c/103.7f diet went well think im guna work on having it more similar day to day than as varied as it has been at the moment

10-12-2005, 01:04 PM
training shoulders/forearms/abs


DB press - 55 x 10, 66 x 8, 71.5 x 6, drop 44 x 12
Standing bb military - 66 x 10, 88 x 6
seated laterals - 22x10. 22 x 10
BB rows - 88 x 10, 88 x 8
super set with bb shrugs - 132 x 10 , 220 x 7

bench grips - 44 x 12, 66 x 10
super set with reverse curls - 44 x 12, 66 x 10

abs machine - 22 x 10, 33 x 8, 44 x 8, 55x6

overall a good workout didnt go to failure on anything and everything was done without a spotter. Hopefully will have the 35's up again soon but as im not going to failure itll take a few weeks before i can get 6

Micros -2874cal/312p/210c/87f

10-13-2005, 01:20 PM
From now on all workouts will be in kilos as i cant be botherd changing it anymore

training back and triceps

DL - 100 x 8, 130 x 6, 140 x 4(didnt go any heavier as i am not maxing out for a while)
bo rows underhand - 50 x 10, 70 x 8, 90 x 6
wide grip pd - 72.5 x 10, 82.5 x8, 95 x 5


bb - 70 x 10, 80 x 8, 90 x 5
dips super with - bw x 10, bw x 10
db standing overhead super - 10 x 10, 10 x 10
rope 20 x 10

overall a good wokout its a bit strange not taking everything to the max all the time in the way of failure like i normall do but hopefully this will enable me to keep as much muscle as possible. and i also havnt got a partner anymore hence not maxing out. deads were good guna try and keep making sure i get 4 on tyat last set but up it till i can get 4 out of 160 which at the moment is my max

10-14-2005, 02:59 PM
no training today as its friday and their will certainly be no drinking this weekend am not going to weigh myself till next week when hopefully i will be 16 stone or less. On a very happy note i just picked up 20 sust and my tamoxifin which is nolvadex. I am going to be doing 250mg a week with 10mg nolva a day for atleast 14 weeks while i diet down im going for atleast under 15% bf hopefully but i may aim for lower and go as low as possible as ive always been fat so it will make a huge difference and i know now thanks to this site i have the ability to do so(i think lol)

10-16-2005, 10:46 AM
saturday went to see my g/f diet was incheck till the night we went out for a meal. didnt drink. Diet been in check all day today and did a very quick legs session before the gym closed when i got back today and my lags are tortured


Squats - 60 x 10, 80 x 8, 90 x 6 all below parellel
walking lunges very first time i done these - 30 x 10, 30 x 10(these destroyed my legs)
quad extensions super with - 75 x 8
ham curls super with - 55 x 8
1 leg machine press - 72.5 x 8

20 minute session and totally destroyed my legs. first injection will be 2moro morning or night

10-17-2005, 01:44 PM
Monday chest/bi's


flat db- 40 x 10, 45 x 6, 45 x 5 drop 27.5 x 10
incline bb - 70 x 8, 80 x 6
db flies - 17.5 x 10
machine flies- 110 x 8

db seated curls - 17.5 x 10, 20 x 7
dh stand hammers - 15 x 8, 15 x 6
1 arm abover head curls to forhead - 17.5 x 10

A good workout overall. Still getting used to not going to failure and training bymyself but im getting their. Also was going to do first injection today but my legs are really sore from yesterday and my parents go away 2moro so 2moro it will be. I am still deciding wether to double up on first injection.

micros -2973cal/298p/230c/89f

10-18-2005, 01:25 PM
micros for today - 3061cal/300p/214.2c/94.3f diet has been spot on but i am quite hungry at the moment and only 1 gamon steak left to eat so i may have to look at a way to free some cals up during the day

10-18-2005, 04:37 PM
very nice man but i ahve to ask
what is the 16 stone thing? or am i just way out of the loop

10-19-2005, 03:41 AM
the 16stone thing is my weight i hopefully should be under 16 stone this weekend so under 224 pounds and i started at 233 which is not bad going taking into account i was ill for a week and messed up 2 weekends drinking. I also have not done any cardio yet what so ever and wont be until i stop loosing at these cals.

On a very good note i did my first jab of sust last night in the right quad. Is stiff and a little sore today but the first always are for me anyway but i get used to it. Hopefully i will see some strength increases.

I also took some pictures last week to post as starting pics but i seem to look greatly less defined and much fater than i do when i look in the mirror therefore i deleted them and will not have starting pics

10-19-2005, 03:43 AM
i Alos just checked and today is esactly 2 months in to the cut. thats over a pound a week but i want to be hitting 2 really which i know i will at these cals if i keep at it solid anway will have to wait till sat morning

10-19-2005, 01:39 PM
Training shoulders/forearms/abs

DB military seated - 25 x 10, 30 x9, 35 x 4
machine wide grip - 72.5 x 8, 87.5 x 5
seated rear delt raises - 12.5 x 10, 17.5 x 8 x 8
bb shrugs - 80 x 10, 100 x 8, 120x 8, 130 x6

bb bench grips - 20 x 12, 30 x 8
standing revers bb grips - 30 x10, 30 x 12
revers curls - 30x 8

machine - +15 x 10, +20 x 8, +25 x 6
leg raises - +2 x 8
girls machine crunches - x 8 x 8

a good workout overall everything seems to be holding up ok

10-20-2005, 02:00 PM
training back and triceps

bent over bb under hand grip - 60x 10, 90 x 8, 100x 4, 80 x 8
zgrip pull downs - 72.5 x8, 87.5 x6, 65 x 12
machine rows - 65 x 10, 80 x 8

dips - +5 x 10, +15 x 8, +25 x 6, bw x 6 with 2 sec pause
skull crush with hammer bar - 20 x 12, 30 x 8
rear db extension - 10 x 10

a good workout i played abit with the reps and did some higher sets than usual was good.

micros for yesterday - 2947cal/292p/228c/89f
micros for 2day -2915cal/309p/197.2c/88f

diets is good but i could do with bumping the fats upto 100

10-21-2005, 04:41 PM
micros - 3002cal/301p/154c/122f

higher on the fats today as i kept the carbs a bit low. 2moro morning weigh in so looking forward to that no training as its friday

10-22-2005, 03:02 AM
Well just weighed myself 16 stone6 which is 230 so ive gained 3 pound over the last 2 bast*rd weeks whcih i am not impressed considering the ony thing that has changedin my diet is i have uped the carbs and from 150g to 200. i Also did my first sust this week however i cnt see how any of these things have done this. The only thing i can see it being is i was told in my new gym at the start of this year sometimes the scales mess up on the calobration on a morning. They have these stupid ones that do your hight and what not. Anyway dnt know whats happend am getting some digital scales 2moro so ill track my weight on that at home. Put me in a sh*t mood could be good for legs

10-22-2005, 12:36 PM
Went to visit my gran and grandad who were ill so i didnt get back intime to do legs will do them 2moro. On a good note i got some scales so these will be my new reference from now on i will weigh in the monring to get another starting point

10-23-2005, 04:19 AM
Micros for yesterday - 3020cal/331p/151.2c/110f

diet was good yesterday

Weight as of this morning is 16 stone 2 (226 pound) which is much better dont know what happend yesterday.

Also decided i am going to change my training to what BCC was doing on his cut before his contest. Its basically 2 working sets per bodypartstaright after each other with the below split.

Day 1 - Back and Biceps followed by Chest and triceps

Day 2 - Quads, Hams, Calves, Shoulders

Im guna repeat this until i feel i need a rest. Hopefully this will work as well for me as it did for BCC

10-23-2005, 10:09 AM
Started with day 1 today i did the whole work out continuouse and didnt stop. Im not sure wether this is the right way to do it as i felt goosed towards the end even tho the workout lasted about 15 minutes. I have asked bcc wether he put a rest inbetween bodyparts or did them all straight of. will experiment with this.

warm ups not included
FDB -45 x 6 (these were both to heavy i will use 40's next time)
IDB - 30 x 6
DB curls - 17.5 x 10
Preacher curl machine - 35 x8
WGPD - 72.5 x 10
machine close grip rows - 65 x 10
machine pushdowns - 40 x 10
dips - BW x 9

As i said was exhausted towards the end and with not having any breaks my strength just wasnt up to par which is why i may out a min or 2 break inbetween bdyparts

10-24-2005, 01:22 AM
Got a pm back from BCC and as i thought he also took a rest between bodyparts which is good news .

10-24-2005, 01:37 PM
micros for yesterday - 2781cal/295p/211c/83f

squats - 90x 8
front squats - 50 x 8
sldl - 70 x 8
ham curls - 60 x 8
1 leg calf machines - 110 x 10
machine standing - 82.5 x 8
seated db press - 30 x 10
machine frnt grip - 72.5 x 8
ab machine - 20x 10
leg raises - 2 x 10

good workout could have gone heavier with the shoulders apart from that everything went well. is much better with the rest inbetween

micros for 2day -

10-25-2005, 01:03 PM
Day 1 -chest/back/tri's/bi's

BB bench - 90 x 8
dips - bw x 8
dl - 130 x 7
rows - 60 x 10
fbb - 80 x 8
hammer skulls - 25 x 8
preacher - 40 x 10
hammer curls - 25x 10

A good workout i just getting into this new routine and like it.

Micros for yesterday - 2823cal/296p/186c/99f
micros for 2day

10-26-2005, 01:21 PM
Workout - quads/hams/calfs/shoulders

Squats - 90 x 8 atf
1 leged leg press - 80 x 8
2 leg curl - 60 x 8
1 leg curl - 30 x 8
1 leg push - 102.5 x 8
2 leg push - stack x 10
BB press seated - 80 x 8
lat raises standing - 15 x 10
machine - +25 x 10
leg raises - +3 x 10

i am enjoying these workout its just getting used to the only 2 sets per bodypart. I am worrying for the fact that im not sore the next day like i used to be however soreness is not an indicator as we all no blah blah. These lifts should all increase over the next few weeks as ill be getting into the workout and the sust should help

10-26-2005, 01:23 PM
Also micros for yesterday - 2969cal/284p/216.4c/99f
micros for 2day - 3007cal/306.4p/211c/96f

dieat has been more or less spot for a while now am looking forward to weighing myself again this week.

10-27-2005, 01:58 PM
No training 2day will posy micros later or 2moro. I just steped on the scales for a moment and im about 16 stone 9 its amazing how much my weight fluctuates in a day

10-28-2005, 02:13 PM
Micros for yesterday - 2899cal/289p/172c/109f
today - 2981cal/285p/198c/106f

workout in kilos

fdb - 40 x 10
machine flies - 110 x 10
BORows overhand - 80 x 8
wide grippull down - 80 x 10
dips - +15 x 8
rope - 20 x 12
steated db curls - 17.5 x 12
Machine bicep pose curls - 27.5 x 7

A good workout ive decided when i get 12 out of something the next time i do it i will go heavier therefore i have a goal.

Weight in 2moro or sunday morning and then depending on what my weights like i think i will drop my cals again as its been over 2 months at 3000 now.

10-29-2005, 03:15 AM
Right weight as of this morning is 16 4 Have decided that i will have a refeed day 2moro and hit something like 4000 cals then im guna drop to 2600 or 2500 cals and go from their i may as well stop messing about and get some seriouse weight off while im on and take advantage of the fact that i wont lose lbm while being on. I think whats happend is ive been eating at 3000 cals for 2 months plus now and my body has just stagnated i did reach 16 2 so droped 7/8 pound and i wasnt that much below maintanence. I may even use 2day as my refeed day as my g/f is home so it can be a cheat meal as well

10-29-2005, 10:51 AM

squats - 90 x 10
quad extensions - 80 x 10
sldl - 80 x 10
ham curls - 60 x 7
standing 1 leg - 35 x 8
1 leg machine - 110 x 9
machine wide grip - 80 x 12
bb shrugs - 120 x 12
girls norm x 15
girls like machine x 12

training going good am having a refeed day 2day then dropping cals to 2500 2moro

10-30-2005, 12:15 PM

fbb - 90 x 10
idb - 27.5 x 7
dl - 140 x 6
bb rows overhand - 70 x 10
wide grip preacher crushes - 37.5 x 8
tricep machine revers ext - 22.5 x 8
FBB - 47.5 x 6 ( i will never do these again as i rarely do them anyway but they cause my wrists allot of grief)
1 arm machine - 20 x 8 (half assisted)

Enjoying tyhese workouts and am seeing my lifts go up already which is good. today has been first day hitting 2500 think i still have a few hundred left to take. Am doing some seriouse dieting down as i want to be under 15 stone for christmas is my new goal then under 14 stone by end of jan or middle feb

10-31-2005, 12:44 PM
micros for yesterday - 2439cal/277p/177c/60f

training 2day quads/hams/calfs/shoulders

frnt squats - 60 x 10
lunges - 40 x 8
1 leg curls - 35 x 8
2 leg curls - 45 x 8
singles - 110 x 8
2 leg slow - 150 x 14
db seated - 32.5 x 8
preacher rows - 47.5 x 8
machine +25 x 10
leg raises - +3 x 10

11-01-2005, 12:38 PM
Hi Hill, wow, you're pretty good with the journal. I might try one myself, I can do the training, it's the diet that might help from some journal taking. Have you found it really helps you stick to your plan?

When I read your expected maintenance of 4200 cals, I did think that was high. Surely only those lucky (ok skinny) gits with high metabolisms get to eat that much. :-)

Reading you are taking AAS is interesting. I have no experience, but I hope it works out well. Do you feel it's helping?

Good luck, stick with it.

11-01-2005, 02:22 PM
Yeh originally i was on my bulk and was hitting 5000 cals when i cut down a bit i didnt loose weight its took some tweaking and more time than i expected to get my cals down. Ive just recently droped them again as it happens i am going to make full use of the AAS as they will help me hold on to my muscle. The journal does help and as i said ive always been overweight. Ive proved to every1 i know that i can loose weight and get big(bigger anyway) now its time to prove that all my hard work has achieved something and people will appreciate it more when im cut down. Every1 was amazed when i hit 16 stone 9/10 at how big i was. I did a bulk AAS earlier this year which was just basically the first cycle sticky now im just doing 1 injection a week of sust(250mg) to hold on to muscle really.

thanks for chiming in and it is worth keeping a journal i think anyway

11-02-2005, 02:17 PM
31 oct - 2431cal/266p/167c/67f
1st nov cals - 2479cal/273p/125c/76f

need to up fats abit am working on it.

Workout 2day is chest/back/tries/bi's
fdb - 45 x 8
wide db flies - 20 x 10
small bar overhand rows - 80 x 10
WGPD - 80 x 10
dips - +15 x 10
push down - 35 x 12
db stand curls - 22.5 x 10 (not totally perfect as had a slight swing but i got 10 all the same was impressed)
close grip machine - 40 x 7

Enjoyed workout and am getting stronger i remember when i first tried this workout i rally strugled with the 45 and droped down however today i got 8 quite comfortable hopefully will be on the 50's for 8 come christmas i can tell the sust is kicking in as ive droped cals and strength is getting better

11-03-2005, 01:39 PM
micros for yesterday - 2453cal/285p/157c/65f

today quads/hams/calfs/shoulders

squats - 100 x 8(PR happy with this even tho the last 1 or 2 i started to lean forward slightly they were as low on ATF as i can 1 leg press machine - 102.5 x 8
SLDL - 100 x 6 my grip failed as th bar was real slippy and i didnt have my straps
ham curl - 50 x 10
stand machine - 67.5 x 10 with slow pause
1 leg seated - 110 x 8
db press - 32.5 x 10 - these were full rom all by myself
lat raises - 15 x 10

another wrkout im happy with only thign is when im doing lat raises my legs are shaking like mad lol

11-04-2005, 05:12 PM
micros for yesterday - 2605cal/260p/155c/101.5f
micros for 2day - 2520cal/275p/89c/72f

FBB - 95 x 7
Dips - +5 x 8
Fbb with 2 second pause 50 x 8 did these as i only got 7 on first set there was no1 at all in gym and didnt wanna drop bar
V grip pull downs - 95 x 8
V grip machine rows - 72.5 x 10
db skull crushers - 17.5 x 10
1 arm db extension - 10 x 10
preacher - 37.5 x 10
rope - 90 x 9
machine + 25 x 12
girls in machine style x 10

11-06-2005, 10:19 AM
no tranaing ro diet this weekend as went out on the drink

11-08-2005, 01:57 AM
right back to it. diet was on yesterday just didnt count the cals didnt train either as i still felt rough from sat. Will be training 2night have just realised that this marks the begining of my 4th week on. weighed myself yesterday morning and was about 16stone 2. i think im still dropping fat however the AAS are meaning im not actually dropping on the scales while it has been kicking in however there starting to budge again now. Also from sunday im away in manchester for 2 weeks on work. i will be keepng diet as spot on as possible and hopefully i should be able to train their. am excited for the gym 2night

11-08-2005, 02:42 PM

fdb - 45 x 8
wide flies - 20 x 10
wgpd - 95 x 10
pull up style pull downs - 80 x 8
fbb - 70 x 10 (heavier next time my tries felt shot but they werent neva mind)
dips - +10 x 8
seated db - 80 x 8
hammer curls - 25 x 8

micros - 2545cal/286p/178c/64f

messed up a little and had some bread buns with my gammon for tea hence the higher carbs. Still need to work on that fat will get it sorted this week.

11-09-2005, 12:02 PM

squats - 100 x 6
quad 1 leg ext - 45 x 8
smith sldl - 100 x 10
ham curls - 55 x 8
1 leg standing - 35 x 8
1 leg seated - 110 x 8
Shoulders - fbb - 80 x 10
db shrugs - 45 x 10
machine - +24 x 12
leg raises - +4 x 8

could have done better in squats but messed up nxt time

11-10-2005, 12:21 PM
micros for yesterday - 2498cal/269p/171c/

FBB 90 x 10 (these were easy really will be heavier next time)
IDB - 30 x 6+2
dl - 140 x 6
machine row - 65 x 12 (this machine is ****e will not be using again)
Dips - +20 x 8(heavy)
push down - 45 x 9
db curls - 20 x 10 no cheating on these and they didnt feel that hard
1 arm machine - 25 x 6 most of these were assisted but demolished my biceps

11-11-2005, 03:17 PM
training - quads/hams/calfs/shoulders

frnt squat - 70 x 8
lunges - 40 x 8
2 leg ham curls - 65 x 8
1 leg - 25 x 8 (i really felt these even tho they were with a real light weight they were really concentrated)
1 leg seated machine - 110 x 8 (with 2 sec pause)
2 leg seated machine - 150 x 9 with a 3 second pause at the bottom and 2 sec at top
db - 35 x 9( these were not full rom but my elbows came down so they were atleast parelel to the floor)
seated lateral raise - 10 x 12
girly machine style x 12
girly side x 10

a good session i feel embaresed posting up my quad workout however they are getting better im using 100 kilo for normal squat as a working set for 8 hopefully heavier next week.

micros for yesterday - 10 nov - 2481cal/278p/139c/86f happy with the micros for 2day a good alround

11-12-2005, 05:30 AM
no training today
micros for yesterday - 2385cal/273p/146c/77f

didnt get up till 12 today so will weight myself 2moro morning think im guna be about 16 stone bang on

11-13-2005, 08:44 AM
had a cheat meal last night so dnt have calories for full day

training 2 day chest/back/tri's/bi's

FDB - 45 x 8 getting easier
machine flies - 117 x 8
BB rows under grip - 90 x 10
pull up style pull downs - 80 x 10
Fbb - 80 x 8 (could have got 10)
hamer curl crushes - 25 x 8
preacher - 37.5 x 10(back to wall so no cheating)
rope - 30 x 8

also first day of doing cardio today did 15 minutes walking on incline. have decided to start with am gonna do 10 minutes on bike and 10 incline walking nothing stressfull just for fat burning purposes.

Also instead of changeing what i do all the time im going to have to different days for each day 1 and 2 then just repeat

11-14-2005, 01:34 PM
micros for yesterday - 2461cal/261p/136c/80f

today quads/hams/calfs/shoulders/abs 1

squats - 100 x 7+1 (good form for all)
1 leg ext - 40 x 8
SLDL smith - 110 x 8
ham curls - 55 x 10
1 leg - 10 x 10
2 leg with 3 sec pause at top and bottom - 150 x 10
bb - 90 x 7 (these again are elbows square not full rom)
stand laterals - 15 x 10
machine - 30 x 10
leg raises - +4 x 10

15 minutes incline walking this was hard nt cardio wise but on my legs after the workout lol

11-15-2005, 02:24 PM
micros for yesterday - 2444cal/268p/177c/64f
micros for today - 2517cal/291p/140c/76f

training is day 1 option 2 chest/back/bi's/tri's

FBB - 95 x 9 (could have possibly pushed for the 10th here but no spotter)
IDB - 30 x 6 my chest was shot
DL - 140 x 6 (my grip kept failing on this and i have no idea why so i tried to max oout cos i was anoyed)
Dl - 160 x 1 easy
DL 180 x missd(couldnt get it off the floor LOL
WGPD came after the first dl 87.5 x 8
Dips - +20 x 10
rope - 25 x 6/15 x 8 should have hit 20
DB stand - 22.5 x 9
1 arm machine - 20 x 8(most of these assisted ive decided im guna drop the weight i use and go concentrated on these from now as their supposed to be)

10 mins cardio on bike

11-16-2005, 01:50 PM
day 2 / 2
frnt squats - 80 x 8
lunges - 40 x 8 each leg
1 leg - 40 x 7
2 leg - 50 x 8 both of these were heavy and i liked it
1 leg press - 110 x 10
2 leg press - 150 x 12 with pause im really liking these and the only other calf machine is rubbish
db - 35 x 8 much better form on these and non assisted
bb shrugs - 110 x 12
girls machine style - x15
girls side - x10 each side

10 minutes walking

come this weekend if i am not under 16 stone i will be pissed. i am however guna check my bf at the same time becos i know im in a calorie deficit so i think it will be dropping. i am away for 2 weeks sunday which is going to be hard as the company i work for already paid for a full english every morning but after that will probs drop to 2200 cals or summit am getting annoyed at scales even tho i shouldnt

11-17-2005, 01:02 PM
no training today will post micros laterz

11-18-2005, 01:53 PM
micros for yesterday - 2528cal/250p/144c/104f better with the fat overall was good

training today day 1,1 chest/back/tri's/bi's

fdb - 45 x 8(even tho i get these on my won i am not doing them with full rom or 100% and i am going to failure which ive let myself slip back into so will drop back to 40's for proper ones from now)
machine flies - stack 125 x 6 - also DB from now on
BO rows overhand - 80 x 10
close grip pull down - 87.5 x 10
fbb - 80 x 10 - easy
hc - 25 x 10 - not so easy
preacher standing against wall - 42.5 x 8
rope - 30 x 10

cardio 10 minute incline walking

overall a good workout as ive said gotta stop the to failure i just like lifting heavy weights sad i know. Also this session was good however i did talk a bit to much and my rests were longer than usual

11-18-2005, 03:05 PM
Awesome workouts. Told ya id be by. How is the 2 sets per body part coming? I know that must be real wierd at first huh?

11-19-2005, 02:44 AM
yeh real wierd but im actaully liking it at the minute. Its just hard to think yeh thats it. lol right well checked my bf this morning 23% yeh i know fat bastard well anyway that puts me down from 25% atleast if not 26% so i work it out as below

start weight and bf - 236 pound - 59 pound fat
19 november weight and bf - 226 pound - 51 pound fat

total loss 8 pound on scales of which according to bf test equal all fat

so im not happy at the fact that ive lost weight however i am happy at the fact that it shows everything ive lost is fat. i know these things can be well of so its just a guess but im happy when i get back from this trip i will be dropping cals to 2200 proberly

training to be posted later going to get me haircut then train then see g/f

11-19-2005, 06:29 AM
Day 2,1

squats - 100 x 7
extensions - 45 x 6
SLDL - 120 x 8 on smith
curls - 60 x 8
1 leg - 110 x 10
2 leg 3 pause at top/botom - 150 x 11
bb - 80 x 10 - good form and rom which is why i went lighter
1 arm lat raises - 17.5 x 8
machine - 30 x 10
leg raise- +4 x 8

10 minute incline walking

go away tomorrow and they have paid for an english breafast everyday. also i have 20 pound to spend everyday on food if i dnt they take it back out of wages so the plan is to eat low carb high protein as much as possible. i wont be tracking cals however will be trying to keep control. Also will be taking protein powder to take all the time. everything else will be the same andhopefully the gym their will be ok

11-21-2005, 06:17 AM
rright got to hotel last night. had some of the fry up for breaky this morning and had chips and a beef baget for dinner. tea i will be proberly sticking with steak every night and chips unless i can get it with rice or jacket potatoe. breakfast will consist of bacon/sausage maybe if not ill be having protein powder/fruit salad/toast and cereal or posibly scrambled egg on toast maybe. their also happens to be a david loyds at the hotel so i will be paying 8 pound a day to use this.

11-22-2005, 06:00 AM
well trying to keep diet on check. as a guide i had suasage and bacon and brown bread for breakfast yesterday a steak baget and chips( i know **** but only a few) then steak.rice and vegies for tea as well as protein powder throughout. am training at david lloyds and i think the bars are lighter than my gym however the bloke who works their says they are 20kilo. i got 10 out of 90 on flat bench easily to easy. got 170 kilo on deads new pr. so i was happy really. think its to do with the diet not being exact possibly or my strength going up with th sust or just the bar being lighter lol

11-24-2005, 03:41 AM
eating hasnt been to bad ran out of protein powder here this morning good job im going home 2moro till sunday. training is going well im keeping everything up and think my strength is getting better still however it is hard to tell with having different things at this gym

11-25-2005, 02:53 AM
training and diet are as good as possible due to circumstances however i really do not like david lloyds as a gym at all and cant understand why people pay so much extra it really annoyed me training their ahh well its only next week then thats it

11-26-2005, 03:24 AM
I am very happy this morning. with working away all wekk i thought i would have gained weight even tho i was carefull as possible. however i step on the sclaes this morning and im 15 stone 13 (223) thats down from a start weight of 16 stone 10 (234). i am not sure why this has hapend because i had staled before i wet away. maybe it is due to the fact that i have been eating solid food instead of a mostly liquad diet however i think its more likely to be that i was eatng under 2500 cals. for example a typical day would be:
1 sausage
1 bacon
1 small yogurt
2 slice toast
2 sarnies (1 tuna 1 beef)
4 o clock
protein power also some in morning
steak and rice and vegies
protein powder before bed

11-26-2005, 09:19 AM
well im not going to post al the workouts ive been doing while ive been away however i will post todays i did as i hit a PR or 2

Day 1,2

chest,back,tri's, bi's

FBB - 100 x 7+1 PR only got 6 on my bulk earlier this year
IDB - 30 x 6
DL - 150 x 6PR - (grip failed twice which is annoying)
WGPD - 87.5 x 9
Dips - +20 x 10
Rope - 20 x 10
DB standing - 22.5 x 10
1 arm machine slow - 15 x 8

good workout overall im happy with my progress

11-28-2005, 06:26 AM
just a quick update im trying to keep diet as good as possible as im away again for the rest of the week will be keeping training up and hopefully weight will drop again like it did last week

11-30-2005, 03:36 AM
another update will be a night off tonight however training has been as good as possible in this ****ty gym and diet has been as good as possible so im reasonably happy

12-02-2005, 06:54 AM
back from working away and its my g/f b/day this weekend guna be tuff and ive gota go back down next week however im hoping my weight is guna be ok when i weigh myself 2moro. also hit a new pr yesterday in david lloyds i deadlifted 180 kilo which was a goal of mine for xmas. thats 396 pound i think really happy plus my bench is going up actually everything is

12-03-2005, 03:22 AM
weight is still at 15, 13, 223. will be hitting cals again from now not guna drink this weekend een tho its my g/f b/day and will be trying to control food intake. 2300 will be my cal goals for this week and next if i dnt drop will have to reconsider maybe even a week at maintanance

12-04-2005, 03:32 AM
had a cheat meal last night and am going out for sunday dinner today then its my g/f bday 2moro and im in newcastle so im not guna start to track cals till tuesday possibly or friday as im away again tuesday. training is going great really. hopefully ill manage to keep my weight down over this week and next

12-04-2005, 10:36 AM
didnt go to the gym 2day it was closed and think im going out drinking 2night will try and be as good as possible

12-05-2005, 11:10 AM
went out drinking with g/f last night so no diet or gym yesterday or 2day. think me and my g/f are on the verge of breaking up after 3 years it may never happen but its looking that way. not much i can do about it and ill keep my training on track just to keep my mind off it

12-05-2005, 12:01 PM
Sorry about the bad news man. Hope you can stay focus through the rough circumstance your in at the moment. We have all been there, but be patient good times wait ahead.

12-05-2005, 04:30 PM
thanks man i know . girls eh what can ya do weve been together for 3 years so weve had a good run if does break down. another worry the girl owes me 800 pound as weel lol. On a good note think im getting a new car well my mam has a 1.9 tdi top spec polo not the best or sportiest but it cost 15000 3 year ago and am guna buy it off em for 6 and its in the best condition possible so thats a good thing. im buying that off her as she is getting a new car. with the bad comes the good ahh well. will be having my shot 2moro as with working away my dates have been all over after this week they will be every monday. diet will be back on 2moro and i may not drink again until new year

12-07-2005, 03:35 AM
traned yesterday and im away again today diet will have to start back on track friday hopefully however im out for my grans golden wedding saturday am guna try and not drink if poss and then next wed is xmas party. if me and my g/f do split i defo will be drinking their as its full of females

12-08-2005, 02:39 AM
trainings been good however diet is all over the place with so many things going on im going home tonight and wont be working away again or not for a long time so diet will be back on track. guna try and not drink for grans golden wedding if i can

12-10-2005, 01:55 AM
weight this morning 15 stone 12 (222 pound) so its still dropping which is good. grans wedding thing today will try and not drink. trained yesterdayday and today havnt had time to update my training on her will start again monday and tracking cals

12-10-2005, 10:56 AM
Yo! Came in here and got caught up on this journal. Looks like you're making some decent downward progress. Strength seems to really be up considering how long you've been cutting. Nice work!

12-11-2005, 09:46 AM
now man nice of ya to pop in and thanks for the ++. well i drank at my grans golden wedding but not alot so hopefully it wont have had to much of an effect as this is my day off today. my cals will be back on track as of 2moro which i am looking forward to. strength is doing well i think this is to do with the aas even tho im running at such a low dose i am very impressed. all workouts as well as diet will be tracked again from 2moro and cals will be at 2200

12-11-2005, 10:31 AM
How much are you running like 250-300?

12-11-2005, 11:46 AM
just 250mg of sust a week with 10mg nolva a day. just starting week 9 this week. guno stay on for 20 weeks maybe longer untill im down to under 15% anyway so im guna have to really watch my diet from now its just xmas can be a killer for partys etc.

12-12-2005, 09:09 AM
diet is on track as of today. looking forward to the gym 2night. walked into work this morning and 2 of the girls i sit with said that its looks as if ive lost lost more weight while ive been away so thats good i guess. injection 2night after gym hopefully will be strong in the gym. one thing i am trying however is the carb drink i have had before training everyday of this cut im not having so i will see how that effects i may have to add this in still. also didnt make my own dinner today so thats a one off will be doing that from now on

12-12-2005, 03:25 PM
diet for the 12/12/05 - 2259cal/248.7p/122c/63.5f

now as miy diet goes it was a bit off 2day far to low on the fats i need to work on this. The main reason was due to the fact i had a sarnie from asda and it has alot of cals for not alot of protein also i didnt have my usual carb drink before i trained which meant i hadnt had any carbs for 5 hours before i trained and my workout sufferd unfortunatly however it was a test and i know i need this from now on.

DAY 1,2

FBB - 100 x 6+2 (hence the no carb and dam i was annoyed and it went downhill from here)
IDB - 27.5 x 10
DL - 150 x 5(also the bars in my gym are **** big and holo and u cant get a good grip i will be moving gym soon hopefully)
wideish grip pull ups - bw x 8(very impressed)
dips - +15 x 10
rope - 25 x 10
standing DB - 22.5 x 10
1 arm machine - 15 x 8

10 min cardio.

annoyed at how tired i was but their ya go.

12-12-2005, 03:33 PM
as i side note this is my 9th week on however it looks like ive used 10 vials if possiblke not sure my calculations could be off on the number or whatever but its definatly my 9th week so 11 left to drop hopefull 10% bf guna be hard to do i may stay on longer than 20 weeks

12-13-2005, 01:14 PM
training day 2,2
frnt squats - 70 x 9
lunges - 40 x 8
SLDL - 130 x 8
1 leg curls - 30 x 10
1 leg - 110 x 10
2 leg pause - 150 x 10
bb - 90 x 8 (better than before)
1 arm lat raise - 17.5 x 8
girls like machine x 15
girls side - x 10

10 min cardio

amazing how that 40 carb ensure drink can make give me so much more energy than not having it i felt much better today

12-14-2005, 02:37 AM
i am out 2night for xmas party so will likely be drinking (as little as i can manage to get away with. so as reference my weight was 15 stone 11 (221 pound which is still going down so im happy

12-14-2005, 09:54 AM
Good steady progress. I botched it last night and had a cheat meal but I'm back on the wagon this morning. As long as you don't go too out of control tonight I think you should be ok.

12-14-2005, 10:03 AM
yeh its just a went off sat cos me grans golden wedding the sunday before that becos of me g/f b/day its all come at once lol however i went a month straight before that so ill just try and take it easy thanks for the pop in man

12-15-2005, 03:14 AM
well went last night didnt eat anything however i did drink a good amount unfortunatly will try and make diet as good as possible today and recover

12-15-2005, 03:14 PM
no training 2night diet back on track as of 2moro and will be solid for 1 week then im out nxt thursday but im really guna try and not drink ahh i hate the ****ing xmas period

12-16-2005, 01:49 PM
workout 1,1


FDB - 40 x 10 (45 next time)
WDB flies - 20 x 10
BO rows - 90 x 8 tates style to waiste as always
cgpd - 95 x 9
FBB - 90 x 8 (heavier next time if some1 to spot)
HC - 30 x 10 (had got the wrong ive been using 30 for a whiile(up next time)
Preacher - 42.5 x 10 (droped the weight as i prefer to use better form)
HC - 30 x 7 1/2

cardio 10 mins will post diet later

12-17-2005, 05:13 AM
well weigh in this morning 15 stone 10(220 pound) which means im still loosing even tho ive been out. maybe the extra cals have rebooted my metabolism who knows but anyhow im still loosing which is good. will be keeping my cals at 2200 - 2300 over xmas and hope to keep dropping weight. i was shocked this morning when i went oto the bachroom when i first got up looked in the mirror and i must say my stomach looked the skinniest it has ever done. the funny thing is id seem sad to any1 else but on here its all good. my bf must be at an all time low from being a skinny bastard and im not going to stop till im under 15% if not lower. cals for yesterday are - 2336cal/238.8p/159c/72.5f

12-17-2005, 12:49 PM
day 2,1


squats - 90 x 8 (best form ive done im still working to improve this hence the rubbish weight)
extension 1 leg - 35 x 8
SLDL - 130 x 8(smith)
1 leg curls - 30 x 10
1 leg - 117.5 x 10
2 leg 3 sec pause - 150 x 12
DB - 32.5 x 10
BB shrug - 120 x 10
Machine - 30 x 12
girls side - 12 each

Overall a good workout however im qorking on my squat form as when i go heavier i seem to be leaning over 2 much. my legs are looking better and better so im not to fussed however i would like to get the weight up again once i start to bulk and with better form

12-19-2005, 01:58 AM
Diet has been on track however couldnt be botherd to track cals must stop getting lazy just cos its xmas. Weight is still 15, 10 this morning and im going out thursday hopefull if my diets on track i may be able to drop to 15,9 thursday morning well see and im guna try and take it easy as im at woprk at 8 the next day. i keep saying this and im not doing it so well see.

12-19-2005, 01:05 PM
day 2,2

frnt squats - 80 x 8
lunges - 40 x 8
1 leg curl - 40 x 7
2 leg curl - 50 x 8
1 leg - 117.5 x 10
2 leg pause - 150 x 12
BB - 90 x 8
DB shrug - 40 x 12
girls machine style x 12
leg raises - +4 x 10

Slowly changing the routine as ive been doing the same workouts now for about 2/3 months ill change them round based on similar exercises and some will be the same but will change things up as much as possible proberly complete for after xmas

12-20-2005, 01:35 AM
Well got up this morning weighed myself and 15 stone 8 (218 pound). i think some of this was to do with i hadnt eaten since 8 last night i got all my cals in but 2 quickly so didnt have out before i went to bed etc. Dunno wether this makes a difference but will be checking bf 2moro night proberly. Very happyi this morning on top of that ive got me new car as well

12-22-2005, 02:32 AM
day off tuesday diet was a ok. wed diet was off a bit as i wasnt at home all day was shopping took the day off work however trained on the night and it went ok im still in the middle of changing what exercises i do .

12-22-2005, 10:35 AM
What kind of split are you right now?

12-23-2005, 02:08 AM
Update i have been going to the gym last 2 nights just havnt had chance to update on here with workouts. Decided last night im going to do a bit higher rep work like 10-15 range for a couple of weeks. Also went out last night and got wasted i hate this xmas period lol.

Chris if you mean training split im still following BCC pre contest split the 2 day 1 with just 2 working sets per body part supersetted. its been working fine im just working on changing the exercises round a bit.

12-23-2005, 02:01 PM
Right well no gym today as i went out last night and got drunk. im calling today a refeed day just to make myself feel better and 2moro diet wont be to good as im out for a family meal. I will train today and boxing day gyms not open xmas day. I wont be drinking xmas day and my diet is going to be spot on from then until new years eve and ill weight myself new years even hopefully ill be around the 15 stone 10 mark still but who knows what xmas will do to me lol.

12-24-2005, 03:01 AM
Gym closes early today and monday so ill be in but dnt know what my tr\aining will be like as i wont have eaten much its not open 2moro for obviouse reasons. Got on the scales this morning and im 15 stone 13 so ive gained 5 pound according to that but i dnt look any different. i know this isnt my real weight so i will have to wait and see net week for my real weight.

Have a gd xmas any1 that pops in

12-24-2005, 05:45 AM
Happy Holidays, Hill!!! Take care.

12-26-2005, 03:07 AM
trained xmas eve havnt been able to get in since will be in 2moro. Diet has been non existant but its xmas so. Diet will be on track from hopefully today untill saturday and see what i weigh.

12-27-2005, 03:43 AM
well last min decision went out last night feelin bad for it guna keep diet on track until sat as planned then im not drinking or cheating badly untill im under 15 stone

Clifford Gillmore
12-27-2005, 04:36 AM
Props on the not drinking, I decided to keep a clean set of kidneys as of September - I feel so much better in general for it, I may never touch it again.

12-27-2005, 07:53 AM
Yeh i was really good oct nov dec and then ive drank 4 times in december and i feel ****ty and minging and am just guna nock it on the head. The only thing is with me and my g/f breaking up i have to go out and pull otherwise i wont get none lol but am guna wait till im sub 15% bf before i touch some or my birthday in march so well see

12-28-2005, 01:56 PM
right well diets on track today and ive been to the gym. ive decided im guna do the higher rep work 12-15 for a month or so see how it works for me and how i respond as well as a change up.

day 2,2

frnt squat - 60 x 12
ext - 35 x 12 each
1 leg - 35 x 15
2 leg - 35 x 15 (shouyld have used 40)
1 leg - 117.5 x 15
2 leg pause 3 sec - 147 x 15
bb - 70 x 15
seated lat raises - 10 x 15
girls like machine x 15
leg raises - +2 x 15

10 min cardio

A good workout got real good pumps. My body is taking a shock at the higher reps however i could have been heavier on some of the above it will take a week or 2 to start to adaprt and find the correct weights anyway i enjoyed the workout apart from i may have pulled the tendon or ligament at the bottom of my left bicep which is very tight hopefully that will be better 2moro.

12-29-2005, 03:00 AM
diet yesterday was ok think i was over by 100 cal or so. fat was a taj low so i really guna work on finding the exact balance and having the same thing everday. even if it means a complete revamp however i reckon i can tweek things slightly to get what i want. i feel much better in general and happier for being on track with diet and training again and im not guna get out of my face new year no matter how much i wanna im guna have a few drinks and chill

12-30-2005, 02:48 AM
didnt get chance to post workout yesterday will do it 2night diet was more or less spot on we got indian take away but i just had chicken tikka pieces and half a naan bread. weight ths morning was 15 stone 12 the lowest i hit was 14 8 but that was after not eating for 12 + hours so i think ive proberly gained 2 pound or summit that wont last long.

12-30-2005, 01:22 PM
well i get the gyum and its ****ing closed neadless to say im not best pleased ive been looking at my training think im guna give this high rep work another 1 weeks to get the ****y xmas and new year out of me then change my routine completely to like it was before BCC pre contest and go reall heavy for the last 10 weeks or more of my sut as ive just been reading a few articles saying this is the better thing to do and the one that just made my mind up was a 1 built posted today

12-31-2005, 02:30 AM
right well weighed myself this morning and im at 15 stone 10 (220 pound) so im happy that i really havnt gained anything but a pound over xmas which really pleases me. the next task is to not gain much over the next day or so as im going to be consuming huge amount of alcohol. gym this morning and im going with a rage of fire as to why they werent open last night

12-31-2005, 02:44 AM
Hey - props on the Christmas damage control!

I see you're doing higher rep training for a bit. It's humbling, but it sure do help the ol' joints and tendons. I don't know that it's ideal, but I incorporate higher and lower rep work in most of my workouts. So far it hasn't killed me ... fingers crossed.

You planning to stay with the higher rep work for long?

12-31-2005, 04:56 AM
It really sucks when the gym is closed.. and it's supposed to be open...
I've been caught a couple of time by my gym, so now I make it a habit to ask.. it really pisses the front-counter people off.. but I tell them that if they are going to close the gym early and not notify everyone in BIG bold letters somewhere, then they will have to put up with the questions..
Funny.. the New Years hours were in BOG bold letters on all 3 of the Entrance/Exit doors and on the bathroom mirrors this week...

Good luck on the high reps... I do a session a month... nothing less then 15 reps per exercise, 12 sets per body part.... over 3 days.. to me it seems to "flush" the system out.

And Built is right for us "older" folks.. it does seem to relieve some of the joint pressures...

Happy New Year..

01-02-2006, 11:46 AM
thanks for the pop in guys. My thoughts at the moments are to do higher rep work for another week or to thenchange my training all together and come off BCC pre contest training and back to a 5 day a week split and go heavy low rep sets after reading mutliple articles including the one you posted the other day built in a thread about arnold getting beat because he wasnt dialed in enough. im obviously no were near how big he was but i think for the rest of my cut ill do that after the higher rep range.

Ive just got back from newcastle today as ive been drinking all sat and sunday. From 2moro my diet and training are going to be spot on for the next 10 weeks for the remainder of my cycle and depending were my bf is i may stay on a little longer. I may not even cheat for the next 10 weeks as me and my g/f have split theirs no need to untill my birthday in march. im looking forward to having everything on track tho

01-03-2006, 03:38 PM
day 1,2

FBB - 90 x 12 + 3 forced
DIPS - bw x 10
close grip underhand pull ups - bw x 12
1 arm db rows - 35 x 12
FBB - 75 x 12(could have got 15 if had a spotter possibly)
1 arm above head standing bd - 10 x 12
DB seated curls - 20 x 12 each
Rope - 30 x 15

10 min cardio

workout went well the higher reps are really kicking my ass but im getting a good pump. diets been good today and will be from now on ill weigh myself sat morning and do a caliper test in a week or so when im under 15 stone 8

01-04-2006, 12:40 AM
Heavy weight low reps is the way to go son. Get er' done.

01-04-2006, 01:07 PM
day 2,2

frnt squat smith(gym to full) - 60 x 14
small bar lunges - 30 x 10 each leg
curls 1 leg - 35 x 12 each
curls 2 leg - 40 x 15
1 leg press - 117.5 x 15 each
2 leg press pause 6 sed - 147.5 x 15
Machine wide grip super with frnt grip - 72.5 x 12/72.5 x 10
machine - 30 x 15
Leg raise - +3 x 12

My legs were crazy pumped aftre this to the point were i could hardly bend my legs. the gym was so busy i couldnt get on half the stuff all the fat lazy bastards in for a couple of weeks like always

diets been ok will start tracking cals to the exact 2moro. think ill have another couple of sessions high reps while im designing my training program

01-06-2006, 03:18 AM
training yesterday day 1,1

Incline bb - 80 x 12
Flat db - 25 x 11
medium grip pull ups - bw x 11
overhand rows - 75 x 12
hammercurl - 35 x 12
dips - bw x 12
preacher against wall - 37.5 x 13
1 arm machine concentrated - 10 x 12
grip work
holding smith bb for as long as poss with 110/140 without straps then 160 /190 with straps then pyramid back down with straps

overall a good workout but i just dnt like my strength going down even tho its not because of this higher rep work which is destroying me lol however the pump is awesome. im doing this next week of high rep still then changing with my routine as well so guna work on a routine this week. looking forward to get back to work so i can improve diet

01-06-2006, 03:45 PM
day 2,1

didnt have my gym bag and time was pushed so sort of a thrown together workout was ok tho

squats - 80 x 13
1 leg press - 72.5 x 12 ( i liked these)
straight leg deadlift - 110 x 12
1 leg - 30 x 12
usual with usual weight will up this next week
db - 30 x 14
seated lat raises - 12.5 x 12
girls machine style x 15
girls sides - 12 each

cardio 10 mins

diet has been all over this last couple of days with being on work but it will now be spot on consistant from 2moro for atleast 4 weeks tehn ill have a cheat meal. 2200 cals it is and im going for seriouse weight loss im not stopping untill im under 15% and that is that it is now time to get seriouse

01-07-2006, 06:35 AM
no gym today.

i have been researching and looking into a new training program as ive said well im half way thru designing it so when im done ill just paste all the **** into here so yas can see what im doing but more for my own reference really

01-08-2006, 04:27 AM
weight this morning 15 stone 9 which is not bad considering i havnt counted cals all week, am starting 2moro. gym today the rest of this week at high rep work then onto new program.

ill post the routine im going to do below and if any of you guys pop in tell me what ya think ok

01-08-2006, 04:27 AM
option a

monday - chest/shoulders/bi's
tuesday - quads/calfs/abs/forearms(grip)
wednesday -off
thursday - back/tri's/hamstrings
friday - off
saturday - chest/shoulders/bi's
sunday - quads/calfs/abs/forearms(grip)
Monday - off
tuesday - back/tri's/hamstrings
wednesday - off
thursday - off (cardio)
Friday - repeat

option b

Monday - chest/bi's
tuesday - off
wednesday - shoulders/abs
thursday - back/tri's
friday off
saturday - legs/forearms (grip)
sunday off
monday repeat

the above are my 2 options i have done option b before and used it while bulking earlier
last year. i have always just done one body part per week apart from BCC pre contest
that ive been doing so i have decided to go with option a for the time being and see how
that works.

the below numbers of sets are not made in stone i like to be leniant and go heavier
hear and their for fewer reps if i can. warm ups are not included these are heavy as
possible sets. i will change some of the exercises around after 4 weeks each month i.e
incline barbell instead of db and bb shoulder press instead db.

chest/shoulders/abs will look like
chest - flat barbell ( 3 sets 8,8,6), incline dumbell ( 2 sets 8,6) db flies-(2 sets 8,8)
shoulders-db press(3 sets8,8,6),db lat raises( 2 sets 10,8),bb smith shrug(( 3 sets 8,6)
Bi's - Standing wall preacher (2 sets 8,6) rotate next time stand db

quads- squats ( 3 sets 8,8,6), ext - ( 3 sets 8,8), 1 leg press (2 set 8,6)
Calfs - 1 leg press machine ( 3 sets 8,8), 2 leg pause sets
Abs - machine ( 3 sets 8,8,6) leg raises (2 sets of 10,8), 1 set machine style girls)

back -pullups(2set 10,8),deadlifts(4sets- 6,6,4,4),rows(over or undergrip)(2 sets 8,8,6)
Tris - flat barbell bench - ( 3 sets 8,8,6) rotate dips weighted ( 3 sets 8,8,6)
Hams - straigh leg deads - ( 3 sets 8,8,6), 1 leg curls ( 3 sets 8,8,6)

not sure of grip/forearms yet

i am still going thru this and making slight changes but this is the basic i think lol

01-08-2006, 06:40 AM
Hill - looks like a good routine.. got a couple of questions:
Have you tried the CoC's for Grip? Got some for Christmas and love them..
What is your "BCC pre Contest"?

Good luck with your progress..

01-08-2006, 09:20 AM
BCC pre contest training program is what he did before his contest he is a member on here as im sure u will no hatred also did it for a bit its in BCC journal and in hatred and in mine about page 4 possibly. ill have a look at that Cocs grip thanks alot mate

01-08-2006, 09:23 AM
training today day 1,2

FBB - 90 x 12 could have had more with a spotter
dips - bw x 10
medium/close grip pull ups under hand - bw x 13
dumbell rows 1 arm - 40 x 12
FBB - 75 x 15 easy
push down v - 30 x 12
db seated - 20 x 12
db hammer - 15 x 5 dead/10 x 10

good workout really was pleased

01-08-2006, 10:02 AM
Have you looked into the split that I'm doing at all. I like it so much currently that I can't see myself doing anything else. It's the one Built set me and several other people up with.

01-08-2006, 10:04 AM
It's basically:

Monday - Hamstring dominant leg and biceps
Tuesday - Vertical back and shoulder and calves
Wed - Off
Thursday - Quad dominant leg and Tri's
Friday - Horizontal back and chest

Lots of compound movements, lots of focus on the larger muscle groups. I think its very well layed out.

01-08-2006, 12:00 PM
it looks good but i dnt have a decent leg press to use and a few of the other things my gym cant accomodate which is why i worked with the one above but i will keep that 1 and try mine if i dnt like it ill go with that me finks cos it looks good

01-09-2006, 10:24 AM
Where are you at now as far as weight and body fat. I don't quite know the stone weighting system as we ignorant americans use pounds. =)

01-09-2006, 01:32 PM
lol im at 219 pound yesterday am which means i put on a pound over xmas which im happy with considering. i am going to take my bf reading on saturday morning when i weigh myself again hopefully ill be around the 20 mark fingers crossed

01-09-2006, 01:35 PM
training 2night day 2,2

front squat - 60 x 15
lunges with small bar - 30 x 12
1 leg - 35 x 12
2 leg - 45 x 11
1 leg - 125 x 15
2 leg pause - 147.5 x 15
bb - 70 x 15
seated db laterals - 12.5 x 15
machine - 30 x 15
leg raise - +3 x 12
cardio 10 mins walking

cals today are 2314 cal/250.2p/152.5c/63.9f

was 100 cals over on diet but im going to make adjustments to improve this and i must get my fat up.

01-09-2006, 02:25 PM
You're aiming for 2200 cals? That seems low?

01-09-2006, 02:45 PM
Yeh it is ive worked my way down from 3000 cals and i stagnated at 2500 but ive got about 9-10 weeks left of my aas course unless i decide to extend it so my aim was to lower them to 2200 and take advantage of the fact the the sust will help me hold onto lbm while dropping 2 pound a week hopefully. others seemed to agree whats ure thoughts ??

01-11-2006, 09:46 AM
well tried to log workout yesterday looked like their was a problem will update 2night

01-11-2006, 02:14 PM
workout 2day 2,1

squats - 90 x 11 atf
ext - 35 x 12
SLDL - 110 x 13 (straps0
1 leg curls - 35 x 10
1 leg - 125 x 15
2 leg pause - 147.5 x 15
DB - 32.5 x 11 (no spotter)
BB smith shrugs - 130 x 10 (straps) these were heavy but good i really felt my traps
girls machine style x 20 each
girls side x 12 each

10 min cardio

not a bad workout and diets going ok

01-12-2006, 11:44 AM
No training today then 2 on with high rep work then off then start of new routine

Diet hasd been spot on

01-15-2006, 05:42 AM
weight as of this morning 15 stone 7 (217 pound). this a a new low which im happy about. myprotein delivery got messed up so it wont be here until monday so ive had to use this old cheap stuff which is real nasty so my cals have been good just not counted the last 2 days. training ive done as i said high rep work start new routine 2moro with the company of a couple of training partners so well see how that goes.

01-15-2006, 10:38 AM
I also forgot to take a b/f reading this weekend so i will take 1 next weekend sat morning

01-17-2006, 03:39 AM
well i started new workout last night went well not sure about doing shoulders with chest but well see. also i will post up workout results later on

Clifford Gillmore
01-17-2006, 06:07 AM
Awesome to hear about the weight man! Congrats and keep plowin' through.

01-17-2006, 07:31 AM
thanks man its coming and im guna be spot on for as long as poss

01-17-2006, 10:03 AM
workout for yesterday - chest/shoulders/bi's

Flat bb - 80 x 8, 90 x 8, 100 x 5+1
Incline db - 27.5 x 8(to easy), 32.5 x 8 easy
DB flies - 25 x 12, 27.5 x 8 easyish

Db easted press - 25 x 8, 30 x 8, 35 x 4
db standing lat raise - 17.5 x 8/8
BB shrug - 110 x 8 (no straps), 130x 8 straps

Standing preacher against wall - 37.5 x 8, 57.5 x 4+1

a good workout and i like being able to go heavy again. My only problem to day was i could havebeen much stronger in my shoulders had a not done chest first but then again with shoulders being 3 different heads and not so big muscle group maybe i dnt need it so well see how the next to weeks go with this split if i dnt like it ill change

01-17-2006, 09:17 PM
I also forgot to take a b/f reading this weekend so i will take 1 next weekend sat morning

Damn, gotta leave us in suspends. Keep up the good work and fat burners are good way to give yourself more leeway. I wouldn't want to drop to 2,200 cals.

01-18-2006, 01:36 AM
yeh i no im giving it a week or 2 straight see what happens but i wanna take advantage of the rest of this cycle then im guna up them a bit and keep cutting

01-19-2006, 02:02 AM
training went well last night will put up workout later 2day

01-19-2006, 10:11 AM
training from yesterday

squats - 70 x 8, 80 x 8, 90 x 6
ext 1 leg - 45 x 8, 55 x 6
1 leg press - 80 x 8 easy, 102.5 x 8

1 leg press - 125 x 8, 140 x 8
straight to 2 leg press pause - 147.5 x 10

machine - 30 x 8, 40 x 8, 40 x 6
leg raise - +3 x 10
girls like machine x 12

a good workout.

am pissed off today due to numerouse things uncluding getting a parking ticket. going to the gym n thats it cant be arsed to even speak to people

01-19-2006, 12:38 PM
still pissed off my car is playing up think the shocs might have gone on suspension

pull ups - bw x 8/8
DL - 110 x 6(no straps or belt), 130 x 5(no straps or belt), 150 x 4, 160 x 3 slight jerk
rows overhand - 80 x 8, 90 x 6

SLDL - 100 x 8, 110 x 8, 120 x 5
1 leg curls - 30 x 8 each, 40 x 6 each

FBB - 70 x 10 easy, 90 x 8 easyish, 110 x 2+2 good

a good workout but to much im going back to doing 1 body part per week as i havnt got the energy for these big workouts

01-20-2006, 05:49 AM
ive also started today adding olive oil to all my shakes as im going to increase my fat intake

01-21-2006, 04:28 AM
no training untill monday now as im going to start my training program then and my back is still aching from theheavy DL. bf will be taken 2moro morning

01-21-2006, 09:11 AM
Hey, where you plan to take your body fat at?..

01-21-2006, 10:37 AM
Ive got calipers so im going to do a 3 point test in the morning i may even take a 7 point test as well

01-22-2006, 03:13 AM
weight as of this morning is 15 stone 16 (216 pound) ive just did a 3 point test and it read 24%. i think this is well off and ive done it wrong as its higher than last time i took it even tho im 8 pound lighter and look much thinner. my jeans are to big so im going to put myself around the 20% mark as from looking at other pics this seems to be were i at i may post pics at the end of the month for you all to decide

01-22-2006, 03:18 AM

looking at the above link guts posted i am definatly around the 20% mark if not the 16-18% mark as this seems to be whats happening to me my upper body and legs are leaning out however as ive always been rather obese or fat i store allot round my stomach and is going to prove to be the hardest to get rid of

01-23-2006, 07:01 AM
I also use this as a way to observe my bf% and body compisition.


and it common for men to store fat in the stomach area. Would be awesome to see your progress through images.

01-23-2006, 02:14 PM
Yeh i know but everytime i take pics i just think u fat bastard and delete them lol i may do soon tho just as like a amrker as to were i am

01-23-2006, 02:15 PM
Back to my old routine

FBB wamr ups then - 80 x 8, 90 x 8, 100 x 6 (better)
IDB - 32.5 x 8, 40 x 7
DB FLIES - 25 x 8, 27.5 x 8

standing db curls - 20 x 8, 25 x 6
1 arm machine - 20 x 8each

As always workouts are in kilos. it was a good workout today i took my time however as i was talking in the gym for a bit.

!0 min cardio

01-24-2006, 03:11 PM
just a check in 2 say i did my manchester trip in a day so ive now been up 20 hours am off 2moro and diet will be back on track 2moro. this has worked out better as its just a day off my diet

01-25-2006, 10:22 AM
As always workouts are in kilos. it was a good workout today i took my time however as i was talking in the gym for a bit.

Keep posting in kilos man. Makes me feel so stronger compared to you, that is until I see your PR's then I am just owned (might want to delete them as there no need for bragging).

01-25-2006, 11:44 AM
LOL there old pr's tho i havnt hit the bench one or squat one since i was bulking last year and i hit the deadlift one before xmas in a different gym. It was the only good thing about david lloyds they had more expensive bars so they were full not hollow so they were thinner which meant a better grip. in this gym the bars are much bigger and my grip goes with straps after 165 kilo i think.

anyway workout Shoulders and abs

DB - 32.5 x 8, 32.5 x 8, 35 x 5
Standing lat raises - 15 x 10, 17.5 x 8
Small bb rows - 40 x 8, 50 x 8 - didnt like thiese as didnt feel em on me traps shrugs from now on

machine - 30 x 8, 35 x 8,40 x 6
girls side - 20 x each and straigh to machine style for 9

10 mins cardio

Good workout. first time ive worn a vest in ages since 20 pounds ago lol. im only wereing a vest for 1 week at certain intervals so i can judge for myself and see if anybody else mentions it. 2night was first night and i had 5 people compliment me on doing well 1 of which id never spoke to before and it was quiet so im happy almost buzzing lol. its more for myself so i can see how im cutting up. ill wear a vest 2moro again then not untill im atleast 10 pound or more lighter again. Its a good idea for others ill post it in cris and utopians journal as its really helpfull

01-26-2006, 01:22 PM

Pull ups - bw x 8, bw x 8
DL - 110 x 6(bare), 1305 x 5(belt), 140 x 5(belt and straps) 160 x 2(belt and straps) my grip is still failing so i tried altering the hands i have under and over but from now im encorperating seriouse grip work and also getting some of them captain crush hand grippersanyway
straight to a set of close grip pull ups - bw x 8
BB bent over rows underhand grip - 70 x 8, 80 x 8

Dips - bw+10 x 10, bw +20 x 8, bw+30 x 8, bw+40 x 4 (PR THATS 88 POUNDS FOR 4 GOOD REPS FOR YOU PEOPLE THAT DNT LIKE KILOS)

as you can tell i was happy with my pr. i no this has jumped because of my weight loss but im very happy about it

01-27-2006, 04:15 AM
Just a pop in message to say bodyweight was at 15 stone 4 this morning 214 pound so im even happier. consistancy is definatly going to be my new advice to any1

01-27-2006, 06:01 AM
hill, your numbers always confuse me but i relized they were kilo! i transfered them and very impressive, good job.

01-27-2006, 08:37 AM
Thnks man i used to convert them but it takes to much time lol i bet people think bloody hell hes weak lol

01-27-2006, 09:17 AM
Thnks man i used to convert them but it takes to much time lol i bet people think bloody hell hes weak lol

Don't worry here the translation for HILL.

HILL = Soft

More fighting words!

01-27-2006, 10:11 AM
easy now easy now my bodyweight is catching upto you my friend

01-27-2006, 12:28 PM
easy now easy now my bodyweight is catching upto you my friend

Nah, no worries if your soft then I am worse off as I can only dream of benching 286 at the moment.

Edit: Hey, Hill you know any good places in england to visit and have fun?...

01-28-2006, 02:49 AM
As ive said the 286 was when i was bulking aint hit it in a while and you will get their. am going out drinking 2night but im going to try and limit it legs today

01-28-2006, 09:04 AM
Legs - quickish session as ive been sorting cars out all morning

squats - 70 x 8, 80 x 8, 100 x 5 - all below parallel
1 leg ext - 40 x 8, 50 x 6
SLDL (stood on weights so i was raised using a barbell) - 60 x 8, 80 x 8, 90 x 6
straight to 1 leg curl hams - 30 x 8
1 leg calf - 125 x 8, 140 x 8

no cardio as the gym was closing. good session.

01-28-2006, 11:18 AM
awesome leg workout

man haha i was looking at you stats and was wondering why you were going so light
then i realized it was in kg :P haha

01-29-2006, 04:59 AM
LOL every1 will be thinking wats this ****ing girl doing hahahahaha

On a more seriouse note went out drinking last night and 2 things happend as follows

1. Have somehow hurt my knee so bad i cant walk so it will be just upper body for a while.


01-29-2006, 05:38 AM
Also i think im going to start doing cage fighting sort of grappling and kick boxing work mainly as long as it doesnt clash with my weight training however i was meant to start this week but my legs going to put me well back

01-30-2006, 04:30 AM
my legs no better today i can hardly walk. Im at work now i may try and go to the gym 2night as its just chest and biceps well see

01-30-2006, 04:32 AM
stinks hill, i hate leg DOMS is it? i dont know what that means but i guess it means really soar, lol.

01-30-2006, 06:26 AM
Damn you HIll. You get laid for cardio while I gotta run on a treadmill. I hate you!!!! :cry:

Be careful with the knee, you don't want to make the situation worse then it already is.

01-30-2006, 07:27 AM
No it looks like ive pulled the ligaments in my right knee im at work and will try the gym 2night but im guna be real carefull and sex is proberly the only cardio i can do at the moment so i better be nice for a week or 2

01-31-2006, 01:38 AM
Legs no better this morning so i wont be in the gym 2night and i may go wednesday. i will be leaving legs out for a bit tho

01-31-2006, 06:46 AM
goodluck with the knee hope it heals fast.

01-31-2006, 01:04 PM
Had a nightmare if an injection 2night took 6 attemptns no idea why at all think with havn bad knees why muscles were tight in me quads was funny it was really hard to get the oil in ohh well my bad might have to switch to dealts

02-01-2006, 10:16 AM
at the moment no gym again tonight but its ****in killing me not going but i dnt want to go and hurt my leg more and as its the ligmaments any sort of movement causes pain

02-04-2006, 04:33 AM
Just a pop in note i havnt been to the gym all week and its killing me not going i hate it. I cant straighten my leg still so im hobbling everywere but my mam wants me to go to hospital which i might do if its not better by next week. i still managed to go out drinking last night which i shouldnt have but oh well.

weight is arounf 15 3 (213 pound) diets been spot on all week

02-05-2006, 03:50 AM
went out drinking friday wth work diet was off yesterday however im 15 stone 2 this morning (212 pound) leg is slowly getting better ill be going to the gym 2moro hopefully

02-06-2006, 09:54 AM
went out drinking friday wth work diet was off yesterday however im 15 stone 2 this morning (212 pound) leg is slowly getting better ill be going to the gym 2moro hopefully

Thought you would appreciate this.


02-06-2006, 03:45 PM
LOL thnks alot mate. No gym 2night had to go hospital to see me grandad n leg seems to be getting a bit better. Will be at gym 2moro definatly. Also weight this morning was 15 stone 1 (211 pound)

02-06-2006, 04:37 PM
Who came up with this Stone weight business. Damn europeans.

02-07-2006, 03:13 PM
LOL its tru maybe its just you dam americans have to be different lol.

Anyway i went to the gym tonight and dam i enjoyed it.


Chest warm up then - 80 x 8, 90 x 8
Incline DB - 30x 8, 40 x 4
Dips - bw x 8, +10kg x 8

seated db curl - 20 x 8
standing db hammer - 15 x 8 (leg hurt)
1 ar machine - 20 x 8

Took it easy today as when i started doing chest and getting heavy i was getting a horrible pain in my chest maybe cbecause i didnt warm up properly or because ive had a week off anyway im glad i went and it wasnt a bad workout. Im limited to what i can do due to my leg at the moment as i still cant straighten it

02-08-2006, 09:56 AM
You and UT are really close in weight these days. You two have been making pretty similar weight progress. I am jealous of you bitches.

02-08-2006, 12:33 PM
LOl and i know dropping my als to 2200 really made a difference actually. However im still sticking with the fact that being consistant without drinking for a month really helped. no gym today but i will be there 2moro

02-08-2006, 09:36 PM
You and UT are really close in weight these days. You two have been making pretty similar weight progress. I am jealous of you bitches.

I am the only one who post pictures. Bastards, I want to know what I am up against! :swear:

02-11-2006, 02:25 PM
right well i went out drinking again last night thats 3 weeks on the trot im putting a stop to this its just the girls from work im enjoying being single. ANyway still cant straighten my legs and its 2 weeks now so im off to see a physio this week. ill weigh in 2moro to see what damage ive done and ive had a carb binge today mcd's etc and i may get a pizza.

Utopian i would post pics but no matter what any1 else says to me everytime i look in the mirror i see a fat bastard and am to ashamed off myself. When i hit 15%bf i will post as i start to the second stage of cut to sub 12%

02-13-2006, 11:58 AM
right well workout today felt good to be in the gym still cant straighten leg and the doctors it is this week. started to do chest but the niggle i got last week was still their so did shoulders and biceps instead as follows

BB - 50 x 8,80 x 8,90 x 6
lat seated - 12.5 x 8,15 x 8
Lat rear delt seated - 15 x 8, 17.5 x 8

seated db - 20 x 8, 22.5 x 7 each arm
seated db hamer - 15 x 7 each arm

An ok workout but its killing me as im limited to what i can do cos of my leg. diets ok will weigh in sat morn

02-14-2006, 12:11 PM
No gym today just resting leg diets been ok will start tracking cals exactly again as of 2moro

02-14-2006, 12:12 PM
It's all good. It's nice to take a day off every now and then. STick with it son!

02-14-2006, 01:41 PM
Right well ive been On officially for 18 weeks this week. I said 20 weeks was the longest i was guna run it however i plan on continueing to diet for another 14 pounds so its to the anabolic forum for a question to the experts as to wether to stay on or not

02-15-2006, 12:00 PM
Was rushed at the gym tonight partly my fault partly other things anyway. chest was taking it easyish as still had a twinge in my chest.

FBB - warm up - bar/40 x 10/10 then 90 x 8/8/8 straight to 60 x 12 straight to 40 x 12

That was it feeble and it irratates me but im full of injuries my leg is getting better and so is my chest. back and triceps 2moro and ive decided to stay on for a while longer

02-17-2006, 07:00 PM
weight this morning was 14 stone 13 ( 209 pound) im certainly getting their. legs getting better but is still hurting and straightening it is a problem so im still restricted to what i can do and maybe for a while anyway back/triceps

wide pull ups - bw x 8/8/8
under hand pull ups - bw x 8, bw+5 kilo x 7, bw+10 kilo x 4
seated rows - 65 x 8, 95 x 8

Dips - bw x 10, +15kilo x 8, +25kilo x 8
FBB - 70 x 8 straight to bw dips x 8

Ok workout diets been ok will be tracking cals exact from 2moro again 2200 and see how it goes everything is ok at the moment like happy with weight loss

02-18-2006, 06:47 AM

I find it hilarious how you at 209lb see yourself in the mirror and think "Fat Bastard" While when I am at 209lb look in the mirror and think "Hot DAMN, you are one sexy bastard". I have been fat for so long that my perspective has been tainted…lol

02-18-2006, 06:51 AM
LOL not really as i have also been fat for ever. I think its just as i have been training for 2-3 years i have really developed body dismorphia(speling??). As my ex girlfriend and the girl i was with last night and every1 else i know do not think i am fat per say while i on the other hand no i need to loose at least another 14 pound i will not be happy untill im sub 12% i think. Then my problem will be i look to skinny but i know ill never be happy just satisfied for the time being.

No training till monday no which kills me but there isnt anything i can go and do really i may go and tan however

02-18-2006, 10:02 AM
Weight this morning was 14 stone 12 - 208 pound

02-19-2006, 02:25 PM
Well no training over the weekend and my legs getting much better. i can straighten it fully now with only slight pain but it still feels stiff. Diets been spot on ive been around takeaway food twice and not had any at all and ive been doing a bit of the old cardio in bed if ya get me drift with a girl 6 years my senior from work so it hasnt been a bad weekend day off 2moro and a nice heavy chest and bicep session i think

02-20-2006, 12:01 PM
Got a much better workout in today even tho i was very tired for some reason.

FBB - 80 x 8/90 x 8/100 x 5
IDB - 35 x 8, 40 x 6
DB flies - 20 x 8, 25 x 8

seated db - 20 x 8 each/ 25 x 6 each
seated hammert db - 15 x 8 each

Happy with workout and diet today really. Also spent all day in bed with the same girl as yesterday from work as i had a holiday in ;) this could explain the lack of energy

02-20-2006, 12:38 PM
Nice workout. Who is this beaver? Any good stories to tell?

02-20-2006, 03:04 PM
Who is this beaver? Any good stories to tell?


Your workout was...


02-23-2006, 11:30 AM
Lol no good stories really shes about 6 years older than me and finished with her bf around the time i finishd my my gf im just abusing her for sex really.

Funny story first time i slept with her she had a school girl outfit on brought me a bottle of southern comfort(my fave drink) an then paid half for the hotel room lol. TOTALLY ABUSED.

gym tonight as i didnt go last night saw the BEAVER again im bored of her a bit now tho lol i feel a bit nasty but their ya go. will report workout later hopefully should be 14 stone 10 2moro morning

02-23-2006, 03:52 PM
workout shoulders/abs

db press - 27.5 x 8, 32.5 x 8, 40 x 4+1
seated lat raised super>17.5 x 8>, 17.5 x 8>
seated rear raise - 17.5 x 8, 17.5 x 8
BB shrug - 70 x 10, 110 x 8, 130(straps) x 8, 150 x (straps)6

machine - +15 x 10, +30 x 8,+35 x 8, +40 x 4

Overall a good workout the 40(88 pound) x 4 on db press is a pr i think which is good i felt good and enjoyed the workout legs getting better and well see how the weight is 2moro

02-24-2006, 12:20 PM
Bit of a rushed workout as i went straight from work and its my uncle 40th 2night so am out drinkin 2night workout from what i can remember is as follows



wide grip pull ups x 8
wide but not as wide - +5 x 8, +5 x 8, +10 x 5
middle grip ull ups - bw x 8
Super rows with a wide grip bad - 65 x 8>, 75 x 8>
with cgpd - 72.5 x 8, 72.5 x 6

FBB - 70 x 8, 90 x 8, 110 x 2+3
straight to dips bw x 8
then straight to FBB - 70 x 4
then straight to dips - bw x 7

As you can see a total jumble but im fried and it feels good

weight this morning 14 stone 10(206 pound) so im happy ill probs gain a but die to 2nioght but well see.