Nutrition has been on point this week.
So fat today:
Meal 1:
1 cup of oats
cup of skimmed milk
1 banana
Meal 2.
5g L-Leucine
2scoops whey
1 cup water
1 small cucumber
1 small tomato
Dessert spoon on low fat white cheese
olive oil
balsamic vinegar
1.5 chicken breasts
So i’m 7 days into my cut now.
All is going well i think.
Started off at 244 last sunday, this morning i weighed in at 237.6
So just less than 7lbs lost this first week which i’m pleased with.
My naval measurement has shrunk 2 inches as well.
Next weigh in and measure is in a week, hoping to break the 230 mark but we’ll have to wait and see.
Strength hasn’t really changed, energy is fine as well. Hoping the extra Amino’s i’m taking will help me hold
onto as much muscle as possible. Really want to lose as little muscle as possible.
Any tips would be much appreciated.
Just finished a good shoulder session.
Bi-lateral dum bell presses 3 x 8-10
Standing stict military press 6 x 5-8
Side laterls 4x 8-10
Cable cross infront of head rear delt pull apart/down things 4x12 superests
as above but behind the head super setted.
Heavy side lateral partials **
Front raises **
Bent over rear delt flyes**
Rear delt rows **
**= Super setted 4 exercise x 4 sets of 5-8
Straight bar push downs super setted with 5x8-12
Ez curls on cable 5x 8-12
Being head standing rope pushdowns 5 x 10-12
Cordova bi lateral rope pushdowns 3x12
Close grip bp. Pyramid 4x 8. finished with strip set. 3 x 5
Awesome chest day.
set an 11lb pr by hitting 337x1.
And set a pr of 315x8.
if i just did 315x1 im sure i could of hit 345x1 but what they hell im happy and i did this while dieting. Awesome.
Up early today, had trouble sleeping the last 2 weeks or so hopefully this will out me to sleep a bit earlier tonight,
Heavy back session this afternoon, but on 4 hours sleep it aint guna be easy!
So it didn’t go as planned, was really tired after work and decided to rest today and tomorrow.
Although my rest today involved a tabata bike workout with a bit of steady state.
Then a bodyweight circuit and a bit of a circuit with some 22lb dumbells and a curl bar. Push ups, squats, presses, rows etc.
Just a bit of active recovery and some cardio. That bench pr yesterday really took its toll on my delts and chest.
you stole sams log name? lol
[quote]jake_j_m wrote:
you stole sams log name? lol[/quote]
err who’s Sam? It wasn’t direct plagiarism as i didn’t know lol
Forgot to weigh in yesterday so i did it this morning instead.
As of yesterday im 2 weeks into my cut and after my weigh in this morning:
Weight: 233lbs Lost 11 lbs so far.
Waist at naval: -3.5 inches so far.
Arms still 18’1/3 which is cool.
had a decent leg workout today,
Lying leg curls,
Walking lunges
Bulgarian split squats (pretty light still trying to get a hang of the technique/balance)
Barbel RDL
2 sets of barbell squats 135x120 185x14 just as a finisher.
This is an extract from my old log at the start of the year.
Forgot to mention my goals for 2012.
Bench from 325 to 365 … current bench as of april 2012 is 337.
Deadlift from 455 to 500 … current dead lift as of April is 508lb
Squat went 360 to 405 … not tested this.
OHP from 225 (slight knee bend 1 rep)to 225 x 5, Stricter. Not tested this as i have changed form.
Drop body fat and become leaner, but also keep it off.
Had an awesome chest workout today. Used slightly lower weights than normal but upped the volume, a lot more sets than normal and really focussed on the mmc. Incorporated different techniques, drop sets, rest pause and slow eccentrics. Kinda like to mix things up and throw everything in at once.
Flat bb press
Incline dumbell press
Flat flyes
Cable flyes
Cable press
Seated calf raise
Standing calf raises
Some bicep work
Favourite meal at the moment…
1 chicken breast chopped cooked in a little olive oil.
Lettuce
Tomato
Cucumber
Chopped pepper
Low fat white cheese
Spring onion
1 cup of basmati rice (cooked weight)
Drizzle of olive oil
Drizzle of balsamic vinegar
Fucking awesomeness in a bowl.
Had an early measure of my waist this morning, now down by 4 inches in just under 3 weeks.
Feeling good, off to get food for the rest of the week, then a heavy shoulder session this afternoon.
Downloaded a cool Tabata app to my phone as well, beeps and buzzes for the start and end of work and rest. Pretty awesome. Enjoying tabaatas at the moment although they are 4 minutes of Hell!
Had a good shoulder sesh today,
Strict military press, (head through glass technique)
Rear flyes
Side laterals
Heavy lateral partials
Front raises
Cable cross rear delt flyes
Shrugs
A lot of sets not too heavy and max 10-12 reps.
So just weighed in and measured, didnn’t lose any scale weight but 1/2 inch has come off my naval.
That puts me at 4 inches in 3 weeks. I think its time to drop some cals and increase cardio.
lets go to war!!!
.
Had a good leg work out today, finished off with a 4 minute tabata incline sprint. almost vomited. Fuck.
.
Destroyed chest today, worked up to 4 x136lb dumb bell press on flat press. Was pretty good. 9 sets in total,
flat press
incline press
flat flye
cable flye/press from 3 heights.
Crazy pump feeling strong, getting leaner!