I've never done a proper journal so I thought I may as well start one. I recently started logging all of my workouts again and really realised how terrible my numbers are... Hopefully having to post them up here will spur me on to really improve.

I'm cutting at the moment and have been for the last month or so. It's going okay, but not perfect, but I'll post some pics up in about a month. Also, cutting has really made me realise that I've not been eating enough when trying to bulk, so after this cut and my holidays, I will really eat and train for some size.

Anyway, wake up, black coffee and a brisk walk. I have no idea on the distance as I'm terrible at estimating stuff like this, but I will refer to this as my route.

16/05/10 AM - My route - 27 mins 37 secs

Off to the gym after my next meal

I'll be watching this with interest

Get your stats and currrent training split posted !!

Best of luck !!

Height: Being Generous 5 ft 6, but probably more like 5 ft 5
Weight today: 10 st 12 lbs - started cutting at 11 st 1 lb

I know the weight sounds appalling, but I'm trying to make the most of what I've got atm.

Training is full body-ish

Workout A
Squats
Bench
DB Row
Dips
BB Curls
Calf raises

Workout B
Deads
Incline DB Press
Pullups
Military press
Lateral raises

Training is based on these two workouts, but is more often a hybrid of the two... Most exercises are 3 sets of 8-12. One-on, One-off, repeat, but will take an extra days rests every 3 or 4 workouts, depending on how I feel.

Edit: I have no idea on bf% but I have def seen a visual improvement since the start of the cut. Hopefully I can have some estimates when I get my pics up in about a month.

Subscribed.

What made you go with the AM fasted cardio? just find it suited you ok? I ended up enjoying my morning power walk and im kinda missing it right now

16/05/10 PM

Deads, 120s rest
100kg x 5
100kg x 5
100kg x 5

30 Degree Incline DB Press, 90s rest
34kg x 10
34kg x 10
34kg x 10

Hammer Grip Pullups, 90s rest
BW x 12
BW x 10
BW x 8

Dips, 90s rest
BW x 18
BW x 18
BW x 18

BB Curls, 90s rest
30kg x 10
30kg x 9
30kg x 8

Calf Press, 60s rest
110 x 12
110 x 15
110 x 15

Pretty good workout, but Deads is something I've always struggled with. It didn't help that I used the bar with all the knurling was worn away.

I think I had 12 reps across all 3 sets of DB presses but I will go for that next workout and up the weight from there

I would've liked to add weight to pullups and dips but I left my dipping belt in the gym last week and no body has handed it in, so I'm assuming some bastard has taken it, so each session I'm on the look out for someone using it lol

BTW, I'm trying not to go to failure where possible due to the high frequency of training. Currently no where near the strongest I've been, probably due to a mixture of the cutting and having caught swine flu quite a while ago and never really gained all of my strength back. That will change soon though.

Rab wrote:Subscribed.

What made you go with the AM fasted cardio? just find it suited you ok? I ended up enjoying my morning power walk and im kinda missing it right now

A few people suggested it, so I thought I'd give it a whirl and see how it goes, I quite enjoy it so may as well stick with it. I'm not doing it early early morning like you though, as I'm a student and I'm finished for the year. Starting my part time job tomorrow though, so I will do it fairly early.

Bloody student!

How do i unsubscribe from a thread?

Subscribed. Some pretty decent strength on pullups & dips there roadz, I would get a dip belt & start adding some weight.

You will improve on deads if you work at them, just go for more reps or a small increase in weight each time, work at your form, & you should make plenty of progress before you stall - then you may have to think about your programming but worry about it when it happens.

17/05/10 AM 30 mins on x-trainer

Got to the gym for 6:30. I don't think I've ever voluntarily woken up this early before lol. Got a good sweat going. I'm gonna give the weights a rest today, as well as tomorrow, but will keep up the cardio.

In regards to adding weight to dips and pullups, I was adding weight to dips before I lost my dipping belt
I will get another and start adding weight to dips as well as pullups though

I think your strength is look good to be honest but like others have said just work on Deads and they'll come up and as you may know I also have issues with standard Deads so you can look at variations such as Suitcase Deads which may better suit your body type.

AM cardio will no doubt help to take the fat off as I certainly noticed the effects when working down in Devon and going out on early morning dog walks.

roadz wrote:In regards to adding weight to dips and pullups, I was adding weight to dips before I lost my dipping belt
I will get another and start adding weight to dips as well as pullups though

I know you're a student & probably short of cash but I recommend you get this dip belt, for the amount of use you get out of one, its not a lot of money:
http://ironmind-store.com/prodinfo.asp?number=1310

I wish i wasnt so sensitive to dog hair else id love a dog Alex. Would save me looking like a junkie on the rob aswell at 5am stomping the streets.

Roadz. make sure you just slowly increase the AM cardio over weeks and not get too carried away. a wee extra 5-10 min each week makes a big difference by the end of the week i think.

Richard wrote:

roadz wrote:In regards to adding weight to dips and pullups, I was adding weight to dips before I lost my dipping belt
I will get another and start adding weight to dips as well as pullups though

I know you're a student & probably short of cash but I recommend you get this dip belt, for the amount of use you get out of one, its not a lot of money:
http://ironmind-store.com/prodinfo.asp?number=1310" onclick="window.open(this.href);return false;

Never seen a dipping belt like that before. How exactly does the weight attach? I don't mind spending the money on it, but do you know a UK website, as I'm sure postage will be a bitch?

Was meant to do my early morning cardio today, but skipped it due to a late night playing poker... Almost worth it as I came 13/290 for about £250... First would've been about £6.5k!! Anyway, I'll treat it as a total rest day and get back to early morning cardio tomorrow and weights too.

bollocks

get it done tonight

Rab wrote:bollocks

get it done tonight

Just for that comment, I will... You bastard!

roadz wrote:

Rab wrote:bollocks

get it done tonight

Just for that comment, I will... You bastard!

No poin beating about the bush mate. get the job done else you will get it in the neck

the 1 day i slept i for my am cardio was also a training day and i was also working. had to go to work, train then go home and get in 2 x30 min sessions of cardio as the job needs done

no pussying about

17/05/10 PM

30 mins skipping

Cheers for that Rab... I was being a lazy bitch lol

Just a quick question, I wasn't planning on eating any thing more tonight, but would any recommend having a little something (maybe a whey shake) as I'm also going fasted cardio tomorrow morning?

roadz wrote:

Richard wrote:

roadz wrote:In regards to adding weight to dips and pullups, I was adding weight to dips before I lost my dipping belt
I will get another and start adding weight to dips as well as pullups though

I know you're a student & probably short of cash but I recommend you get this dip belt, for the amount of use you get out of one, its not a lot of money:
http://ironmind-store.com/prodinfo.asp?number=1310" onclick="window.open(this.href);return false;" onclick="window.open(this.href);return false;

Never seen a dipping belt like that before. How exactly does the weight attach? I don't mind spending the money on it, but do you know a UK website, as I'm sure postage will be a bitch?

Postage is $35. I couldn't find anywhere cheaper in the UK when I bought mine. Maybe there is now - I'll have a look for you tonight. It is a top dipping belt - ask KP he's got one too.

You can load it normally or use a loading pin, which is much easier, that's what I do. You can get loading pins pretty cheap in the UK, eg Watsons:
http://www.gymequipment.uk.com/store/it ... g_Pin.html

You must have a good level of fitness to skip continuously for 30 minutes, do you vary the pace over that time, get some high knees, double unders etc. in?

A little cottage cheese or some grilled chicken would be fine as an evening snack instead of whey.

19/05/10 Early PM

Squats, 120s rest
100kg x 10
100kg x 10
100kg x 10

Flat Bench, 90s rest
80kg x 8
80kg x 8
80kg x 9

DB Row, 90s rest
30kg x 8
30kg x 8
30kg x 8

Cable Upright Row, 90s rest
25kg x 8
25kg x 8
25kg x 8

Roman chair , 60s rest
x 10
x 10
x 10

Pretty happy with the workout, but it was boiling in the gym and I was sweating like mad. I think I can go heavier on both squats DB rows next time and I will either go heavier on bench or go for more reps with same weight... Haven't decided which yet.

19/05/10 Late PM

30 mins skipping

TBH, I'm pretty shit at skipping and the pace isn't very high. There's also a fair bit of resetting going on when I mess up lol

I really like the look of your routine, good basic exercises and sufficient reps and sets to get results

simon m wrote:I really like the look of your routine, good basic exercises and sufficient reps and sets to get results

Cheers Simon. It's basically something Scott put together for me in another thread, but a few little tweaks here and there.