I bet she is tiger 
1 Like
Awesome
It is pretty normal, but I’ve found that smaller meals helps with this. Another thing that helps a lot is going for 5-10 minute walks after eating. Helps with digestion and reduces bloating. Learned it from Stan Efferding.
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10th September 2024 Week 33 - Lower strength (cutting week 6)
-
Mobility work
Cossack squats
Hips CARS
SL RDL
Glute raises
Frog pumps
Clam shells -
TBDL - squat form
123kg
3 sets of 5 reps -
Seated Hamstring Curls
68kg 3 sets of 9 reps -
Cable ab crunches
15 weight on rack
x 10 x 9 x 8 x 8 -
Assault bike Sprints
Round 1 10 second sprint, 20 second rest x 8
4 minutes rest - dying on the floor
Round 2 10 second sprint, 20 second rest x 6
Great workout again. Loving the trap bar squat variation., hitting my quads, no lower back issues and feels like a way more natural movement than BB back squats for me.
5 Likes
12th September 2024 Week 33 - Upper Hypertrophy (cutting week 6)
-
DB Incline Press
36kg DBs
x 9 x 9 x 8 -
HS Single arm row
45kg
x 12 x 12 x 12 -
Pec dec
68kg
x 12 x 12 x 12 -
Lat Pull Down
70kg
x 10 x 10 x 9 -
Cable lat raises
15kg
3 sets of 8 reps -
Incline DB Curls
12kg DBs
3 sets of 10 reps -
Tricep cable single arm pushdowns
25kg
3 sets of 12 reps
Great upper body session but not as good a pump ad my Monday upper strength session. Going to have some more carbs tonight as have rugby training and then playing rugby this Saturday.
5 Likes
16th September 2024 Week 34 - Upper Strength (cutting week 7)
-
BB Bench - paused and power
95kg 3 sets of 5 (increase for next session now). -
Chins - shoulders hurt way too much for these, did 3 reps then moved over to the lat pull down.
lat pulls
70kg
x 10 x 10 x 8 -
HS Chest press
42.5kg each side
3 sets of 8 reps -
Seated cable row
84kg
x 10 x 9 x 9 -
Viking Press
56kg
3 sets of 6 reps -
Cable hammer curls
9 weight sets of 10 reps -
Cable bent over tricep extensions
10 weight x 10 x 10 x 8
So the weekend, played 75 minutes of rugby, won man of the match and also scored a try. Feel like i’ve been hit by a freight train yesterday and today though. Made a lot of smashing tackles and some brilliant running (if i say so myself). Very happy, but very achy.
Diet
I increased carbs over the Friday and continued that through to this morning to recover, my body took a massive beating.
Had 3 alcoholic drinks at the weekend, was bought a Guinness after the game, then got a pint of ale to down (for winning man of the match) and then had 1 glass of prosecco with the wife on Sunday night. Not unhappy about it but not too bothered either, all in moderation but i’m happy yo not drink again for a bit.
7 Likes
Sounds like an awesome Saturday!
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Seems like a great place to be. Controlled moderation without the need to be a hermit. Well done sir.
Can I ask whether there was any pressure to drink more after the 1 beer for man of the match ? Or did you find no one noticed or really cared.
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17th September 2024 Week 34 - Lower Strength (cutting week 7)
-
TBDL Squat
125.5kg x 5 x 5 x 3 -
Seated Hamstring Curl
68kg
3 sets of 10 reps -
Cable ab crunches
15 weight
X 12 x 10 x 8 x 8 -
Sprints on assault bike
10 seconds sprint, 20 seconds rest x 8 sets -
HS hip thrust
20kg on each side 3 sets of 8 – nice and light for my achy glutes, will ramp up next week to proper weights.
Woke up this morning with a heavy cold, had no energy so added a few more carbs in again today.
Also in London today for work so hoping i get to buy my own lunch and not forced into eating some terrible little sandwiches.
4 Likes
The 1 pint i had to down was in front of everyone but i was offered a zero % beer if i wanted (but its still wasted calories to me).
The other pint was one someone bought for me. No one minded because i had a drink in my hand the whole time. I nursed that one Guinness for a good 2 hours while also drinking about 6 soft drinks in that time. So no pressure but this wasn’t’ a club social which would have pressure to be drinking.
Overall i’ve really enjoyed not drinking. Its been eye opening for me albeit when we do have a proper social i won’t mind about drinking heavily maybe once every 2/ 3 months.
3 Likes
19th September 2024 Week 34 - Upper Hypertrophy (cutting week 7)
-
DB incline Press
36kg DBs
x 9 x 9 x 8 (same as last week, really pushed for that 9th rep on the last set but properly failed on that set) -
Single arm HS Row
45kg
3 sets of 12 reps (increase next week) -
Pec Dec
70.5kg x 10 x 10 x 8 -
Lat pull Down
70kg 3 sets of 10 reps -
Cable lat raises
15lbs 3 sets of 8 reps
6 .Incline DB curls
12.5 kg DBs
3 sets of 10 reps
- Bent over cable tricep extensions
65lbs 3 sets of 8 reps
Still feel like death with a heavy cold and still sore as can be from my rugby game last week. I’m skipping rugby training tonight as i’m just digging a deeper hole and not recovering at the moment.
3 Likes
Have you considered taking a day to push higher carbs so you can actually recover?
How’s your sleep been?
2 Likes
Sleeps been quite bad, i’ve been going to bed early but having really broken sleep.
I’ve been trying to avoid pushing too many extra carbs as i’m still cutting but i have added in 30g extra on a couple of meals but really thats not enough.
Thanks for the prompt, higher carb day incoming tomorrow.
2 Likes
20th September 2024 Week 34 - Lower body mobility (cutting week 7)
-
3 round of
HIP cars
Front neck bridge x 15 seconds
Rear neck bridge x 15 seconds
Crunches x 25 -
3 rounds of
clamshells x 15 per side
Bird dog x 10 each side
Push ups x 16
single leg glute/ hip thrusts
Got all this done at home as didn’t want to even get up this morning let alone go to the gym. I’ve increased carbs (eating carbs with every meal now). Will continue this over the weekend to see how i recover. I’ve started to see all my bruising some out after the rugby game now lol, i was battered.
@QuadQueen question for you, every time i have porridge it makes me go to the loo about 4 times. Guessing that’s the fibre but is that normal? Does that mean i don’t get enough fibre formally? I know its not the milk because i have lactose free milk with it when i make it.
3 Likes
Well, it definitely could be the fiber in the oats. They have what’s referred to as soluble fiber, which helps make your stool softer and larger. If you don’t get a lot of soluble fiber in your diet - this could be the cause. Also, if you don’t eat the porridge often, your gut just might not be used to it. If it still happens after you eat it every day for a week or two, then there might be some component of the oats that are causing the issue. They are generally low FODMAP, but only if eaten in small/moderate quantities. If you’re eating a large serving and have some FODMAP intolerances, that could be the culprit too.
Do you only have the lactose-free milk when you have the porridge or do you have it other times? Because, even though it’s lactose-free, you could potentially still have a dairy intolerance.
We can deep dive into this if you’d like. Maybe keep a food log on here for a week or two with quantities of everything specified and bathroom patterns and we might be able to crack it!
1 Like
Thank you, i’ll keep a food diary this week and then post at the end of the week (so its all in one place).
Cheers
2 Likes
23rd September 2024 Week 35 - Upper body Strength (cutting week 8)
-
BB bench
97kg x 3 x 3 x 4 -
Pull Ups (palms facing away)
x 5 x 5 x 5 x 5 -
HS Machine press
42kg Each side
x 9 x 9 x 8 -
Seated cable row
84kg x 10 x 9 x 8 -
Viking press
56kg 3 sets of 7 reps - felt every rep in my traps for some reason today -
Bent over cable tricep extension
10 weight
x 10 x 10 x 7 -
Hammer cable rope curls
10 on weight 3 sets of 10 reps
Good morning strength session.
Diet over the weekend went ok, had some mates round and didn’t drink which i’m happy with, just ploughed my mates with beer. Had one glass of red wine with the wife on Sunday evening with dinner though which was more a bonding thing.
5 Likes
24th September 2024 Week 35 - Lower body Strength (cutting week 8)
-
Mobility work
Cossack Squats
Hip CARS
SL RDL
SL Glute raises
Clam shells -
TBDL Squat form - power
125.5kg 3 sets of 5 reps -
Seated Hamstring Curls
68kg 3 sets of 11 reps -
Cable ab crunches
15 weight
x 12 x 11 x 10 x 10 -
Hip thrust machine
80kg (40kg each side, no idea if i should count the base weight of the machine bar?)
3 sets of 8 reps -
Assault bike sprints
8 sets of 10 seconds sprint, 20 seconds rest
That was hard work on the sprints this morning.
4 Likes
Doesn’t matter, so long as you’re consistent in what you count as the load.
Same way that different smith machines and different cables have different resistances, drag, angles, weights, etc.
It doesn’t really matter that much, so I just try to use the same pieces of equipment when I can - and push myself to failure regardless of whatever the equipment is. Failure is still failure.
1 Like
26th September 2024 Week 35 - Upper body Hypertrophy (cutting week 8)
-
Incline DB press
36kg DBs
x 9 x 9 x 9 -
Single arm Hammer strength seated row
47kg
x 10 x 10 x 9 -
Pec Dec
70kg x 11 x 10 x 10 -
Lat Pull down
70kg x 11 x 11 x 10 -
Cable Lat Raises
15kg x 10 x 10 x 9 -
Incline DB curls
12kg DBs
x 11 x 11 x 10 -
Bent over cable tricep extensions
65kg
3 sets of 10
Love this workout, thinking about finishing my cut soon and then trying to focus either on overall gaining mass or maybe target a couple of key areas (traps and arms) in a gaining period.
5 Likes
30th September 2024 Week 36 - Upper body Strength (cutting week 9)
-
BB Bench
97kg
x 3 x 4 x 4 -
Pull Ups
x 5 x 5 x 5 x 5 -
HS Chest press
42kg each side
3 sets of 9 reps -
Cable seated row
84kg
x 10 x 10 x 9 -
Viking Press
56kg
x 8 x 8 x 7 -
Hammer rope curls
10 weight
x 9 x 9 x 8 -
Bent over tricep cable rows
10 weight
x 10 x 10 x 7
I’m down in Chippenham with work tonight and tomorrow, hopefully going to find a gym down there and pay for a day pass for tomorrow.
5 Likes