Tuesday 11.02.14 - Cube Method Week 8, Day 2 (Explosive Bench, Chest, Triceps, Delts)

Really not feeling it today. I barely slept lastnight for coughing my guts up.

**Explosive Bench (5 x 2 @ 75%)**

40kg x 2...this felt heavy!

60kg x 2

81kg x 2

81kg x 2

81kg x 2...shoulders started feeling really strained.

81kg x 2

81kg x 2

**Pause Bench (1 inch off chest, 3 x 3 @ 80%)**

87.5kg x 3

87.5kg x 3

87.5kg x 3

All these sets murdered my shoulders.

**Close Grip Bench (2 x 3-5 @ 70%)**

*60kg x 3*

76kg x 5

76kg x 5

**Front to Side DB Raises (1 rep of each counts as a rep)**

*1.25kg Plates x 10*

5kg Dumbells x 10

5kg Dumbells x 8

5kg Dumbells x 7

**Cable Pushdowns**

*20kg x 12*

30kg x 12

30kg x 12

30kg x 12

**Machine Flyes**

*28kg x 10*

49kg x 12

49kg x 12

49kg x 12

Eugh.

Tuesday 11.02.14 - Nutrition

2836 Cals

197g Protein

259g Carbs (63g Sugar)

100g Fat

18g Fibre

Thursday 12.02.13 - Cube Method Week 8, Day 3 (Heavy Squat, Lower)

**Heavy Squat**

*60kg x 5*

80kg x 3

100kg x 1

120kg x 2

123.5kg x 1...Wraps

126kg x 1...Wraps

106kg x 7...without Wraps

Been having some back trouble past few weeks. Every time I walked the weight out I was having pains in the right hand side of my lower back.

**Unilateral Leg Extensions**

*7.5kg x 5 per leg*

15kg x 3 per leg

22.5kg x 5 per leg

22.5kg x 5 per leg

15kg x 10 (10 seconds rest), x 4 (10 seconds rest), x 1 per leg

**Seated Calf Raises**

*25kg x 10*

35kg x 5

40kg x 1

50kg x 5

50kg x 5

40kg x 12 (10 seconds rest), x 5 (10 seconds rest), x 2

**Incline Leg Raises**

*10 Degree Incline x 5*

20 Degree Incline x 3

30 Degree Incline x 1

Hanging x 4

40 Degree Incline x 6

20 Degree Incline x 8 (10 seconds rest), x 3 (10 seconds rest), x 1

Good session. To be honest I haven't been feeling as strong as I was expeciting on these singles, hope I see some good results when I re-test my 1RM's in Week 10!

Thursday 13.02.14 - Nutrition

2840 Cals

166g Protein

225g Carbs (64g Sugar)

140g Fat

26g Fibre

Fat was a little high.

Monday 17.02.14 - Nutrition

Started Carb Nite today so get to look forward to 10 days with minimum carbs...starting weight of the cut is 236.6lbs

2147 Cals

213g Protein

19g Carbs

132g Fat

Fats could have been higher.

Wednesday 20.02.14 - Nutrition

2652 Calories

170g Protein

19g Carbs

206g Fat

Fat was a little high.

Thursday 20.02.14 - Cube Method Week 8, Day 4 (Repetition Strongman, Delts & Biceps)

**Repetition Log (2 x 2 @ 85%)**

*Log (42kg) x 5*

52kg x 3

68.5kg x 4

68.5kg x 4

**Farmers Walk (for distance)**

50kg per hand x 30 metres

70kg per hand x 30 metres

70kg per hand x 30 metres...forgot my chalk so grip was failing too early on my left hand.

**Barbell Push Press (2 x 1-2 @ 90%)**

*60kg x 2*

72.5kg x 2

72.5kg x 2

**Unilateral Seated Lateral Raise**

*2.5kg Dumbell x 10 per side*

5kg Dumbell x 5 per side

7.5kg Dumbell x 8 per side

7.5kg Dumbell x 8 per side

**Dumbell Spider Curls**

*2.5kg Dumbells x 10*

5kg Dumbells x 5

7.5kg Dumbells x 10

7.5kg Dumbells x 9

7.5kg Dumbells x 8

7.5kg Dumbells x 8

**Stationary Bike**

5 minute warmup

10 minutes at level 5

5 minute cooldown

Not a bad effort seeing as it's my first day training in a week. Has a really bad chest and been coughing loads of phlegm up, was getting worried it was fluid round my heart and lungs again but thankfully its cleared. Was a much better effort than I was expecting on zero carbs too.

Friday 21.02.14 - Cube Method Week 9, Day 1 (Explosive Deadlift, Back, Hamstrings)

**Explosive Deadlift (5 x 2 @ 75%)**

*60kg x 5*

100kg x 3

128.5kg x 2

128.5kg x 2

128.5kg x 2

128.5kg x 2

128.5kg x 2

**Machine Assisted Pullups**

*Bodyweight minus 60kg x 10*

Bodyweight minus 50kg x 8

Bodyweight minus 50kg x 8

Bodyweight minus 50kg x 8

**Chest Supported DB Row**

*10kg Dumbells x 10*

22.5kg Dumbells x 10

22.5kg Dumbells x 8

22.5kg Dumbells x 8

**Face Pull**

10kg x 10

21kg x 12

21kg x 12

21kg x 12

**Rack Pull (3 x 3 @ 80%)**

*60kg x 1*

100kg x 1

136kg x 3

136kg x 3

136kg x 3

**Seated Leg Curls**

*21kg x 12*

36kg x 12

36kg x 12

36kg x 10

**DB Shrugs**

*10kg Dumbells x 10*

15kg Dumbells x 5

20kg Dumbells x 10

15kg Dumbells x 10

15kg Dumbells x 10

Had plenty of energy but weights dropped a little bit due to having no carbs all week. Weights down from 236.8lbs on Monday to 232.6lbs today. Expected to drop more water but I think the Creatines helping me hold on to some as I still feel quite dense whereas last time I cut using Carb Nite I was starting to feel really flat by this point.

Saturday 22.02.14 - Nutrition

2640 Calories

211g Protein

27g Carbs

185g Fat

On track so far.

Sunday 23.02.14 - Cube Method Week 9, Day 2 (Repetition Squat, Quads, Calves, Abs)

**Repetiton Squat (2 x 2 @ 85%)**

*60kg x 5*

80kg x 3

100kg x 1

112.5kg x 4

112.5kg x 4

**Front Squats (2 x 2)**

*60kg x 2*

70kg x 1

80kg x 2

80kg x 2

**Unilateral Leg Extensions**

*7.5kg x 10 per leg*

15kg x 9 per leg

15kg x 9 per leg

15kg x 9 per leg

**Seated Calf Raises**

*10kg x 10*

20kg x 5

30kg x 1

40kg x 12

40kg x 11

40kg x 11

40kg x 11

**Incline Leg Raises**

*5 Degree Incline x 10*

10 Degree Incline x 5

15 Degree Incline x 12

15 Degree Incline x 10

15 Degree Incline x 6

Sunday 23.02.13 - Nutrition

2744 Calories

203g Protein

33g Carbs

197g Fat

A good days eating. Roast Bacon, poached Eggs and Coleslawe is a winning breakfast for when your dieting! haha

Cube Method Week 9, Day 3 (Heavy Bench, Chest, Triceps, Delts)

**Heavy Bench**

*20kg x 10*

60kg x 5

80kg x 3

97.5kg x 2

100kg x 1

103.5kg x 1

87.5kg x 6

**Close Grip Bench against Bands (Mini looped under bench)**

*60kg + Band x 5*

65kg + Band x 5

65kg + Band x 5

**Machine Flyes**

*63kg x 5*

84kg x 5

77kg x 6

63kg x 7 drop to 49kg x 3 drop to 35kg x 4

**Cable Pushdowns**

*12.5kg x 10*

17.5kg x 5

24.5kg x 1

31.5kg x 1

42kg x 1

45.5kg x 4

42kg x 5

38kg x 6 drop to 31.5kg x 2 drop to 17.5kg x 2

**Front to Side Dumbell Raises (1 rep of each counts as 1 rep)**

*5kg Dumbells x 5*

10kg Dumbells x 5

10kg Dumbells x 5

10kg Dumbells x 5

**Upright Ez-Bar Row**

25kg x 10

25kg x 10...need to start doing these more often!

Great session, really feel like my bodys running better on fats instead of carbs.

Monday 24.02.14 - Nutrition

2755 Calories

253g Protein

19g Carbs

182g Fat

Only had just under 2000 calories by the nighttime and no food in the fridge so ordered a mixed shish kebab (with a bit of added Donner...the healthiest meat around haha) with salad and no pitta to bump up the calories, a tasty treat.