@alex_uk the stomach was feeling loads better, 2 days of upping the calories again though and tea/meal 4 was uncomfortable.
Yeah I find other Brits abroad embarrassing. I was in Spain in 2012 for the euro finals, Spain were playing all the Spanish were calm enjoying themselves and there were Brits standing on tables chanting and provoking the locals.
Gotta say though the Americans aren’t much better from my experience, I went to the Dominican last year and didn’t have many good experiences with them. Apologies to all you Americans on here, I know I’m generalising. But I did say us Brits are bad too
So I’ve got 2 months left of my bulk which has very much stuttered and stalled this lat month.
I’ve decided to spend that time seeing how strong I can get on the big 3 lifts. Just to change things up a bit and keep it interesting. So my weekly plan is:
Leg Extension x2
Squat 160kg x1
Leg press x 3 sets of 20
Panatta Super Squat x 1 dropset starting at 150kg
Walking lunge x 2
Leg Extension x 1 dropset
Really wasn’t feeling it yesterday. Head didn’t want to be there. Possibly not helped as squats felt horrific. Haven’t free bar squatted in probably 6 months so wasn’t sure what to expect, but i think the deadlifts on friday took more out of me than i realised, legs felt relatively ok but glutes and lower back was struggling so stopped at 160kg, think i could have probably got an ugly 180kg but what would have been the point
Shoulders
Dumber press 50kg x6, 44kg x9> 34kg x 4
Side delt machine x4 sets
Rear cable flys x4 sets
Cable lateral raise x1 reverse drop set
Calf raise x8 sets
Hammer strength ab machine x6 sets
I may have found what was causing my lack of appetite. I’d been adding eggs to my shakes and it was around then it started. Dropped the eggs again now and appetite is coming back.
Is that even a thing? I don’t know
Assuming raw eggs, a few things could be at play there. You’re adding fats to the shakes, via the yolks, and fats are known to be satiating. I eat a breakfast that includes an omelet with 3 whole eggs, 5 whites, and a pound of lamb, and I don’t have any hunger for the rest of the day after that.
However, raw eggs are also supposed to have avidin in the whites, which bind with biotin and prevent biotin absorption, and apparently that can result in appetite loss.
I know I have a bottomless appetite for cooked eggs. I don’t really have that many raw eggs to be able to speak to that. Although Vince Gironda DID have a diet that included 36 raw eggs per day…
Yes they were raw, actually really enjoyed them in my shakes, found they improved the taste and texture. But you’re probably onto something there. I guess it’s either something you can handle or can’t.
That’s some breakfast you have! I love lamb, easily my favourite meat
your quads look good. especially the tear drop muscle is very well developed. i think bigger adductors would reduce the thigh gap and change the look of your legs dramatically. great look overall.
Ya know, since it’s the whites that contain the avidin, maybe a solution would be to separate and only put the yolks in the shake, and just save up the whites to cook later. Extra protein.
Oh my goodness yes. I’ve had this breakfast 3 weeks in a row now, and every morning I’m so excited to have it, haha. Lamb really trumps everything else.
Quads
Leg Extension x4 sets (really slow eccentrics)
Hack Squat 120kg x 6, 90kg x 10
Pendulum Squat 60kg x 6, 40kg x 10
Leg Press x4 sets (top set 330kg)
Feeling it more in the hips than the quads today but i think thats more to do with tightness than anything else. Gonna push on with this though for a few weeks and see how it feels
The last month or so my motivation has been through the floor. I think it’s a combination of realising I’ll probably never build the physique id like to get on stage, and just not feeling 100% for 1 reason or another. I’m also now coaching my son’s football team which is obviously a distraction also.
As a result my training has been flip flopping, this week I’ve decided I’m going to hit 1 heavy set on each exercise followed by a couple of light weight high rep sets. Mainly I think because the bodies feeling a little beat up so I want to limit the heavy work (but not completely because I like being relatively strong)
Shoulders & back
Dumbell press
50kgx7
30kgx18,14
D/bell lateral raise
28kg x 8
16kg x 18
14kg x 15
Rear cable fly
x 6, x 15, x15
Cable lateral raise
1x cluster set (total of approx 40 reps)
High machine row
120kg x 9
70kg x 15
60kg x 15
Lat pull down (weird arcing machine)
110kg x 8
70kg x 15
65kg x 15
Cable row
100kg x 8
60kg x 15, x 15
Pullover machine
90kg x failure (roughly 30 I think)
The higher rep sets are rough numbers for reps because I absolutely suck at counting when I’m training.
Enjoyed it, was a really nice change and I’ve actually felt a lot fuller all day today (I did this yesterday).
The plan is to do this for a while….until next week when I get bored again
Incline dumbbell
60kg x 8 (had a spotter)
40kg x 15, 14
Incline chest press
140kg x 7
95kg x 13
75kg x 15
Flat fly
28kg x 8
18kg x 15, 15
Incline fly
26kg x 7
14kg x 16, 15
Dip machine
140kg x9
70kg x a lot x 2
Then finished with some single arm cables & over head cables then a few bicep curls on the cable machines. Got a decent pump and enjoyed it.
Roll on quads tomorrow
I’m coming close now to when I want to start cutting for my holiday. I’ve not gained anything since my last photo I uploaded, just maintained.
I’m not wanting to get down to anything drastic, I just want clear abs, a little separation and that sort of hard muscle look. I’m far from good at guessing %’s but I’d imagine that would be between 10-12%?
So a few questions if anyone could offer advice.
How long would you think I need to give myself to cut, I’m thinking around 8 weeks?
Volume wise with my training, I obviously don’t do crazy volume, do you think I can leave my volume as it is during my cut, or would you lower it a little?
Any other advice would be appreciated
@s.gentz I see a lot of your comments on this site, and you seem to be quite knowledgeable on this topic, your opinion would be appreciated
